Tuesday 131126
7 Rounds for time of:
7 Handstand push-ups
7 Power snatch (Men 115 lbs, Women 75 lbs)
Post time to responses.
Compare to February 22, 2013.
Holiday Hours:
Thursday, November 28th-Closed for Thanksgiving
Friday, November 29th-8am & 10am (all other classes canceled)
Power Snatch TnG
3@95-3@115-3@125-3@135-3@145-3@155-3@165(f 2nd rep) strong work Brody.
WOD rx’d – 11:23, HSPU unbroken (big deal for me)
PS 95(3), 105(3), 105(3), 115(3), 115(3), 125(2)
WOD No.1 – 10:30@95lbs
WOD No.2 – lunge steps@115lbs, dips, hand release PUs, 21-15-9 (mostly unbroken not timed.
Good pace this morning 5AMers.
power snatch up to 115
WOD with 95#=14:40
Power Snatch up to #165 (PR by 30#)
WOD: 10:51 Rx
Great programming all this week keep up the great workouts Breck
PS 3-3-3-3-3-3-3
65-75-85-95-105-115-120(failed on 3rd rep)
WOD w 1 abmat on PU cage 18:35, 4 min pr from feb ’13
Wod rxd 11:3?(pr) hspu – only broken once
Last time 15:??
21-15-9
Walking lunge w 115 front rack
Bar dip
Push-ups (lift hands)
8:11
power snatch touch & go 3 ea @ 45-50-55-65-70-75-80
WOD w/2 abmats & 65# = 10:21
WOD @ 95#
12:52
HSPU are getting better. Unbroken but still mostly kipped.
Would have much rather have done this WOD.
Crossfit NWA
Warm-up
400 meter run
15 hand release push-ups
15 wall ball shots
15 toes to bar
and things with a PVC pipe
No strength for today
WOD
100 double unders
10 muscle ups
20 squat clean + push jerk
10 muscle ups
100 double unders
Completed in 18:00 with 8 Muscle ups for both
Strength- BS and lower back stretches
Still in recovery mode with my lower
Back. If anyone knows how to help
Speed up the process I’d highly appreciate
Some advice.
Wod with BS @ 115# instead of power snatches
With strict hspu
12:38
Crossfit Nutley NJ
Bench 7*3 at 205#
Wod
21-18-15-12-9-6-3
KB@55
Bj @24′
8:24
Looking good, Connor!
10:46 rxd
Power snatch
7 Sets of 3 (touch and go)
3 @ 115
3 @ 135
3 @ 155
3 @ 165
3 @ 175
Failed @ 185
3 @ 155
3 @ 155
WOD
Unbroken with strict hspu
Time: 9:30
Power snatch up to 165#
Wod rxd strict hspu 18 or 19 something who knows
Sean you just got to rest it. Thats all that has ever helped mine anyways.
Power snatch up to 95×3, 105×2
WOD w/1 abmat: 12:42
Great pic, Connor!
Power snatches
Only went to 95# today that felt heavy enough!
WOD rx’d w/strict HSPU..all unbroken
11:06
My arms were shot by about rd 3! Great pic Conner!!
Power Snatch – up to 85 x 3
WOD rx’d – 12:20 (pr)
Looking good, Conner!
Nice pic Conner!
Wod w 10 75 pound barbell walking lunges and 5 kipping HSpu, last 2 rounds and matt
With abd mat
Annual Thanksgiving Lumberjack 20 @ 7AM. If anyone is interested email me at montgolo@hotmail.com
“Bring Sally Up” @ 95# – no missed reps…brutal
EMOTM – 15 min (5 rounds)
Bench Press 5 reps @ 195#
Max Rep Strict Pull Ups 12 – 9 – 8 – 7 – 7
Rest
WOD @ 95#
10:38 (w/ unbroken strict HSPU)
WOD – 11:24
PS #32 Unbroken (Light weight focused on shrug.)
HSPU 3 Mats Unbroken (I can finally do a mini HSPU!)
Oh and great job Nicole! 🙂
WOD @ 105#
15:20
Thank you, Angela!! Good work beating the fellas on our hang : )
Power Snatch 3ea@
65-75-85-95
WOD w/ 3 HSPU each Rnd.
10:45
PS sets of 3 to 135#
WOD Rx’d – 12:53
~3 mi run + 30lbs
~35 min
Couldnt make it into the gym today due to the winter storm in PA so did a workout from home. Today looked fun though, sad to miss it:
Death by burpees: Completed 20 rounds – 210 total burpees
Had another round in me, got lazy and quit early
WOD
For time:
100 squats
10 HSPU
75 squats
15 HSPU
50 squats
20 HSPU
25 squats
25 HSPU
Time: 13:07
All squats unbroken
All HSPU strict; unbroken until the round of 20
Power Snatch – up to 135# (focus on form)
Subbed 3 wall climbs for HSPU
10:56
Power Snatch up to 65#
WOD
7 Rounds
7 Shoulder press w/20# DBs
7 Power Snatch w/55#
11:48 (2 minutes faster than February)
Best part of this hour, I won the “hang”
Power snatch up to 135 x 3
WOD as rx’d – 14:53
Boot Camp w/Stephanie, Lisa, Joan and Georgia,
Warm up:
Agility drills with ladder mats
WOD 1
As many rounds as possible in 13 minutes of:
3 Burpees
13 Box jumps (Men 24” box, Women 20” box)
3 wall climbs
WOD 2
1 rd:
Kettlebell Swing 10
Jump Rope 1 Minute
Medicine-Ball Crunch 15
Jump Rope 1 Minute
Wall ball cleans 20
Jump Rope 1 Minute
Medicine-Ball Throw 10
Jump Rope 1 Minute
Kettlebell Deadlift High Pull 15
Jump Rope 1 Minute
One-Arm Bent-Over Kettlebell Row 20 (each arm)
Jump Rope 1 Minute
WOD3
20 Walking Lunges (each leg) with a clap under the leg on each rep
5 Burpees
30 Second Plank
20 Broad Jumps
5 Burpees
30 Second Plank
Run Backwards 100 Yards
5 Burpees
30 Second Plank
Karaoke Run 100 Yards
5 Burpees
20 Second Plank
20 Second Side Plank – Right Arm Raised
20 Second Side Plank – Left Arm Raised
15 Second Plank with right arm and left leg raised.
15 Second Plank with left arm and right leg raised.
3 to 4 minutes of stretching
Another good night of boot camp girls!!!
3x power snatch
135#
WOD
17:06
Abmat 18:03
Got stuck on HSPU
Shoulder was very tender today.
Strength Power snatches 7X3
75-95-100-105(f)-95-95-105
WOD with 75# and used 30″ box to scale HSPU
7:48