November 23, 2016

Wednesday 161123

There will be a 5:00am, 6:00am, 9:30am and 12:00pm class offered today.  ALL other classes are canceled.

2 RFT: 
-2 Squat Snatch at 85% of 1RM achieved
-2 OHS
-4 Bar Facing Burpees
-6 C2B Pull-ups RX+ 6 WallBall Pull-ups 20/14lbs MRX 6 Pull-ups
-12cal ROW
-6 C2B Pull-ups RX+ 6 WallBall Pull-ups 20/14lbs MRX 6 Pull-ups
-4 Bar Facing Burpees
-2 Squat Snatch
-2 OHS
Rest 3min after 1st Round

Post time to responses.

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Holiday Hours:

Wednesday, November 23rd: 5:00am, 6:00am, 9:30am and 12:00pm.  ALL other classes are canceled.

Thursday, November 24th: ALL classes are canceled.  Happy Thanksgiving!

Friday, November 25th: 8:00am and 9:30am.  ALL other classes are canceled. 

20 thoughts on “November 23, 2016”

  1. Strength – Squat Snatch 1-1-1-1-1-1-1-1-1
    Up to 115. Failed 125.

    WOD with 100# (SS and OHS) and 10# wall ball pull-ups
    Round 1 – 0:00-3:44 (3:44) rested 3 min
    Round 2 – 6:44-11:02 (4:18)

    I would have been faster if I didn’t keep dropping the Snatch.

    Hope everyone has a Happy Thanksgiving.

  2. Squat Snatch 1 ea @ 45-55-60-65-70-75-75-75

    WOD w/55#, kipping PLU
    Round 1 – 3:24
    Round 2 – 3:21

    Great class this morning DB.

    Happy Thanksgiving everyone!

  3. Squat Snatch
    95-135-155-175-195-205-215(failed)-215

    WOD w/ 185#
    Round 1=4:39 (forgot the second set of burpees)
    Round 2=5:12

  4. Strength up to 185#

    Wod w/ 157# and C2B (20# wallball pull-ups the first set, then quickly realized the errors of my ways)

    5:16
    14:44 – 3:00 = 11:44 total

    Lots of snatch misses

  5. Power Snatch up to 105# (focused on form)

    WOD w/C2B and 8 75# power snatch instead of 2 SS, 2 OHS

    1st round- 3:02
    -3 min rest
    2nd round- 3:03

    GO Mom!!! 🙂

  6. Squat Snatch
    115-135-155-175-195(f)-195-205(f)

    WOD Rx @ 155

    rounds 1: 2:24 (screwed up ran to pullup bar then remembered had 4 bar facing burps)
    round 2: 3:00 (rower monitor went haywire, thanks for letting me steal your rower Shawn)

    Time: 8:24 – 3:00(rest) = 5:24

  7. Squat Snatch upto 155#
    WOD Rx (135#)
    R1 = 3:08
    R2 = 3:07 (last sq Snatch was really a power Snatch/w OHS but I wasn’t about to drop the bar)

  8. squat snatch
    up to 95# during strength
    hit 100# after wod for a PR 🙂
    felt good to dial in good technique..could’ve lifted for the entire hour and more!

    wod with 85#
    3:46
    3:24
    go judy go!!

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