June 12, 2017

Monday 170612

For Time:
-20 Doubles
-2 OHS 115/75 RX+ 145/100 MRX 95/55
-200m Row or 0.5km A Bike
-2 Squat Snatch
-40 Doubles
-4 OHS
-400m Row or 1km A Bike
-4 Squat Snatch
-80 Doubles
-8 OHS
-800m Row or 2km A Bike
-8 Squat Snatch

Post time to responses.

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28 thoughts on “June 12, 2017”

  1. 4 Fabulous CFJ CrossFitters. Great work!
    OHS and Squat Snatch Build Up = 65, 75 and 95lbs
    WOD MRX = 16:24 Bike, Row, Bike

  2. In Dallas for the week

    Back Squat: E2:30MOM
    5@225, 5@245, 5@265, 2@285, 1@305, 1@315 (#40 PR: #275 since 12/22/2016)
    Bench Press: E1:30MOM
    5@135, 6@185, 3@205, 6@185

    E1:30MOM Strict Ring Dips/Strict Chin-Ups:
    10/6, 8/6, 6/4, 6/4, 6/3

  3. Strength
    Power Sn + OHS 65-85-95
    TnG Sq Sn 65-85-95
    Wod rx’d, messed up reps.. did a set of 60 DU’s, 6 OHS, 600m row and 6 Sq Sn. So I just did a rd of 2’s again. Just made sense to do 2, 4, 6, 8!!. 15:57

  4. Strength:
    3 power & 3 OHS @135
    3 Squat snatch @155
    2 power & 2 OHS @ 165
    2 Squat snatch @ 185
    1 Power snatch @ 205 (forgot the OHS)
    1 Squat snatch @ 225f multiple time. Close!

    Wod Rx+:
    11:41

  5. Strength:
    3 power & 3 OHS @145#
    3 Squat snatch @155#
    2 power & 2 OHS @ 165#
    2 Squat snatch @ 175#
    1 Power snatch & 1 OHS @ 185#
    1 Squat snatch failed @ 205#

    WOD
    Rx+ with all rows
    Time: 11:56

  6. Strength:
    3 power & 3 OHS @95
    3 Squat snatch @95
    2 power & 2 OHS @ 115
    2 Squat snatch @ 115
    1 Power snatch & 1 OHS @ 145
    1 Squat snatch @ 145

    WOD rxd
    16:05 failed last squat snatch ☹️

  7. Strength:
    3 power snatch + 3 OHS@145#
    3 squat snatch@155#
    2 power snatch + 2 OHS@165#
    2 squat snatch@175# (not touch and go)
    1 power snatch + 1 OHS@195#
    1 squat snatch@205#

    WOD RX+=14:15 (fell apart on last set of snatches–missed a lot)

  8. was a sweatfest today
    Strength:
    Was really off today on my power snatch and OHS – shoulders weren’t working
    worked up to 125# PS and SS and 125# OHS

    WOD
    only mod was I did the Squat Snatches @ 95# – everything else was RX

    15:31

  9. Strength-

    3 Power Snatch + 3 OHS / 3 Squat Snatch = 145#
    2 Power Snatch + 2 OHS / 2 Squat Snatch = 175#
    1 Power Snatch + 1 OHS / 1 Squat Snatch = 205#

    No misses.

    WOD Rx+
    12:26 Fell totally apart on the last 4 snatches should of been sub 12, sorry nooners for the F-bomb

  10. CrossFit Heat
    Strength – 2 sets of hollow hang from a bar for 30 seconds, hold top of muscle up (ring hold?) for 30 seconds, plank for 30 seconds

    WOD:
    50 abmat butterfly situps
    40 box jumps 24″ (with step-downs required)
    30 pull-ups
    20 front squats 95/65
    10 burpees
    5 rope climbs 15′
    10 burpees
    20 front squats
    30 pull-ups
    40 box jumps
    50 situps

    24:47

  11. 3 Power Snatch + 3 OH@95#
    3 ting Squat Snatch @95#
    2 Power Snatch + 2 OHS@105#
    2 Squat Snatch @105#
    1 Power Snatch + 1 OHS@115#
    1 Squat Snatch@125#
    WOD rx’d+ w/rows
    13:41
    Well those rows slowed me way down especially that last 800m

  12. 5 rds
    15 cal, bike
    5 DL, hang clean, f squat 95#
    9:20
    2 min rest
    1:30 Max cal bike =33
    2 min rest
    500 m row = 1:39.3

  13. 3PS+3OHS@135
    3 TNG squat snatch@135
    2PS+2OHS@165
    2Squat snatch@165
    1PS+1OHS@185
    1Squat snatch@205

    Wod as RX+ w/row
    12 even

    Everything unbroken grip got spicy at the end

  14. 3 Power Snatch + 3 OH @ 95#
    3 Squat Snatch @ 100#
    2 Power Snatch + 2 OHS @ 100#
    2 Squat Snatch @ 105#
    1 Power Snatch + 1 OHS @ 105#
    1 Squat Snatch @ 110#
    WOD rx’d w/rows
    12:11

  15. Crossfit Springfield

    Wod
    80 DU
    70 set ups
    60 alternating Lunges – 75#
    50 Push ups
    40 sdhp – 95#
    30 pull ups
    20 thrusters – 115#
    10 bar facing burpees

    22:05
    Hot as hell!

  16. Samantha Morgan

    3 PS+OHS @65#
    3 SS @75#
    2 PS+OHS @75#
    2 SS @85#
    1 PS+OHS @95#
    1 SS @95#

    WOD Rx’d 18:02
    Dubs are *SLOWLY* getting better

  17. 3 PS + OHS 95#
    3 SS 95#
    2 PS + OHS 115#
    2 SS 115#
    1 PS + OHS 125#
    1 SS 135# (matched 1 RM) I think i could get 145# if landed perfect. another day

    WOD Mx’d 95#
    Half doubles – starting to get the rhythm finally. 14 unbroken PR
    14:48

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