CrossFit WOD for Monday. Open Prep for the week. An eventful weekend updated.

October 24, 2016

So, collectively CFCB had a very eventful and successful week/weekend.

First-  Jill and Eileen who have, for the last 5 or 6 weeks been in serious comp prep mode, peaked at just the right time and got 2nd out of 4 rxd teams, (12 if you count the 8 scaled teams) in the Double Dare throwdown at CrossFit Wilmington.  According to Jill’s post event summary, every score in their competition was superior to any of their training attempts.  Worth noting that this was Eileen’s very first fitness comp and she stepped up to some impressive Rxd demands.  Well done, ladies!!

Second- Bob F.  who I believe is our eldest member at 52 (not totally sure about that)  pulled 450 lbs off the ground for a legit deadlift PR.  I have video!!  Damn, but that’s strong.  Awesome job Bob!

Third- Athletes in the Open Prep side of things are KILLING their lifts.  In this block, we work to a heavy single in the snatch and the clean and jerk every week and despite being only 3 out of 8 weeks in, the PR’s are flowing like lies at a presidential debate.  Below are last friday’s numbers.

Cam- Snatch 125 PR.  C&J 150 PR.

Joel- Snatch 185, C& J 225 both PR’s.

Fox, R- C&J 250 PR.

Rob- Snatch 186 2nd Highest (195 1x  prior)

Aaron pr’ed as well but didn’t record his score….

Important to note that it’s not only what you’re doing now (Olympic lifting) but also what came before,  8 boring weeks of strength work.  Keep it up.  More than half the block still remains.

Lastly in current events:  last Wednesday I think it was, Amber and Greg B had their baby!   A 5 lb 8oz boy named Daxton Daniel.  Little known fact:  “Daxton” is Celtic in origin and translates to “He who is strong in the realm of pulling himself up”.   Congrats to the mother and father, and all are doing well.

OK  CrossFit Wod for Monday is

At 0:00

CFG Open Workout 13.4  * (Knees to elbows, not toes to bar)

Against a 7 minute clock, AMRAP Clean and Jerks @ 135/95,  Knees to Elbows.  As follows  3, 6, 9, 12 etc etc to infinity.  (According to my notes on Jan 19th I got 75 which is round of 12 plus 15 Clean and Jerk)

Knees to elbows vs toes to bar is typically a little more muscle-demanding, a little less timing.  To be rxd you must make actually contact with the elbow, not the tricep.

Rest 8

At 15:00

Against a 7 minute clock, Amrap Thrusters @ 95/65, OTB Burpees. As follows  3, 6, 9, 12 etc etc to infinity.

Open Prep

Open Prep/Olympic Block–Week 4

Monday– Power Snatch 6 sets x 2 reps.  Power Clean and Push Jerk (Don’t split) 6 sets x 2 reps clean & 1 jerk. Front Squat 5 x 3 with a 1 second pause.  Snatch Grip Deadlift  5 x 2 with a 3 second descent.

Tuesday- 4 Cycles–1 Snatch + 2 Hang Snatches + 1 Overhead Squat.  4 Cycles–1 Clean + 2 Hang Cleans + 1 Front Squat.

Wednesday–  20 Minutes Vigorous Monostructural.

Thursday– Jerk Steps 5 x 6 steps.  Split Jerk 5 x 2.  Seated Box Jumps 6 x 3.

Friday-  1 Rep Max Snatch.  Then Two Singles @ 90%.  1 Rep Max Clean.  Then two singles @ 90%.   3 rep Max Back Squat.  Then 90% x 3 sets x 2 reps.




  1. i’m gonna be out tomorrow, so today i did:
    10 Burpees
    10 WB
    10 burpees
    250 row.
    rest 8 mins
    repeat for 3 rounds.

    5:27, 5:42, 5:57.

  2. C and J / knee to elbow 64 rx
    Thruster/ OTB Burpees 73 rx
    Daxton came in and worked on butterfly pull ups

  3. Monday: C&J WOD 64 RX. Thruster WOD 60 RX

  4. Thank you Larry and Greg for your consistent posting of scores.

  5. C&J WOD: 48rx
    Thruster WOD: 80rx

  6. WOD 1: 35 @85lbs
    WOD 2: 24 Rx(dnf- quit about 3 mins in due to ankle pain)
    Tried to keep moving by rowing, sit ups and Hspu.

  7. c&j: 23 rx
    thruster: 42 rx

    shoulder and elbow were hurting bad this morning…spent a lot of time staring at the bar not really wanting to pick it up

    Congrats to everyone above!!

  8. 51 Clean WOD
    62 Thruster WOD
    Both Rx

  9. Brock Here- On the Olympic side, I went 6×2 Power Snatch at 150. After missing and/or hitting very ugly on the first 2 sets, I dropped back to 135, hit clean there and then went 140, 145 both good then returned to 150 and was thereafter OK. A good lesson in taking a step back and cleaning up your technique. C&J was a woeful 165. Pretty toe-heavy in the early reps and tried to fix that. My push jerk is pretty bad, not splitting kills my numbers for this. Skipped the squats and went straight to 5×2 Snatch Grip Deads w/ a3 second descent. 255. Those went fine. Yesterday I performed last thursday’s 5min max effort row/5 min max effort OHS and got 90 cals and 68 OHS for a score of 158, but squashed my legs up pretty good. Chickened out of today’s front’s. As of next week some schedule conflicts relent and I can get back on Olympic lifting step for step.

  10. #1 51rx / # 2 74rx

  11. C&J/K2E: 72rx
    T/B: 76rx

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