CrossFit HQ WOD 170512

Monday May 22 2017


First weekend of CrossFit Games Regional flew by this weekend! Some good competition going on in the East and South Super Regionals. Next weekend the Central Regional goes down and for the first year in quite some time we will be home watching. It's definitely bitter sweet but it drives me to up my programming and coaching to get us back to where we belong. CrossFit Games will be in Madison for the next 3 years and I feel it's vital we have CrossFit Green Bay represent our home state. Keep grinding, eating and taking care of yourselves because we have lots of work to do to make this happen.
Have a great Monday!
1.) Every 2 minutes for 14 minutes 1 Power Clean -> 5 Front Squat -> 1 Split Jerk
2.) CrossFit HQ WOD 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95/65-lb. overhead squats, 10 reps
*3.) for time:
3 rounds
20 Log Lunges, Alternating legs
5 Strict Muscle Ups
*4.) for time:
100 Dubbs
50 Handstand Push-ups
100 Double Unders

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Theresa Rosenquist205d

How much of the future of the Team comp do you think will go the direction of boxes building "Super Teams?" #Wearestrong!

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Grant Soletski205d

They will keep on building those teams so we'll just have to keep training the entire gym as individual competitors and before you know it we'll have our own in house super team!

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Complex ^135
4 rounds plus 140m
Row 500 instead of run rx everything else. Complex 65-100#. Accessory work with angel before class.
4 rnds Rx
Complex 65-105#
3 rounds + 500m
Row, 95# DL, GHDs. Complex 55-95# Extra stuff w/zeamer before (farmer carries, step ups, Barbell rows, pull-up negatives)
5 + 13 GHDs
Hit 155# complex. Close miss on the jerk at 175#.
5 + 400m run
Complex ^130# EC: 4rds 100 DUs, 20 WB, 20 sit-ups. Handstands
4 + 400m run 45#, ghd's to //.. up to 75# complex
Slow negative pu's after.. Du/hspu extra credit (1 ab mat/10# plate) time: forever
4 + 2 OHS 65#. Weighted sit ups
65-120# complex. Failed jerk @ 125#
4+bike heavily modified
2 rds GHDs, 2 abmat. Ran 1 rd- calf cramps so biked rest. Complex up to 255 without Jerks.
4 rds +60 meter front squats ghd2=
105-155 pcl 5fs 1jerk
4 + 2 BS
Sub BS @ 85#/15 for OHS, GHD to parallel; complex ^175#, failed jerk @ 185# x 2
155 complex completed. 170 failed jerk but was a 10# power clean pr 😊. Hspu du extra credit done. Worried more about stringing together reps than speed. Mu and strict pull up and chin up work.
3 rounds + 400m + situps
65# OHS 155# FS & C&J Paleo diet is kicking my butt (I think)
Complex up to 160#
5 + 125 unbroken meters. 225 for complex
4+15ghds; 225#
65#, ab mat sit ups
5 + 9GHD
^275
175 took until the last set to be happy with the jerk at 175, 4 + 2 ohs
4 + 3OHS @45#
Complex to 85. FS limiting factor for me wah 😒
4 + 20 ghd
Hit @ 175. Missed @ 185
5 rds completed at 20:01.
4 Rounds + 437 m on rower
Complex ^ 85#, bike for 30 minutes before class
4 + 10su. rx wt and abd mat su with 15lb plate
55Lb-115lb
4 rds and 300m...row for run..20# abmat situps
complex to 205#
5+ .2 bike (subbed .5 bike, ab mat, 35# strict press)
Complex 5 pwr snatch/ push press ^70#
4 +100m row (dumb calf cramp πŸ˜’)
55-100# complex
4 + 2 GHDs
Rx. Complex up to 105#
5 + 300m rx
Clean complex up to 135#, failed the jerk dough 🀑; lunges done, 6 muscle ups completed
4 rounds plus 5 OHS
65-110# complex... EC log lunges and MUP... 35 HSPU in 10 min time cap EC
4 Rounds + 150m RX ^95# complex
First WOD after 10 days of vacation.. πŸ‘πŸΌ
3rds+20t2b (t2b for ghds, otherwise Rx)
complex ^105#
4 Rds + 80m run
85-130# complex
5 rounds + 4 GHDs
Up to 125# complex
4 rds + 150m struggle 🚌
155# - 255# clean complex
Complex up to 185, Cleans and FS up to 215 missed Jerk
6 rounds + 4 GHD sit-ups
1/2 mile Assault subbed in for 400m run because I am attempting to eradicate the plantar fasciitis that I am dealing with. / 1.) 135 WU,165 WU, 175,185,195,205,215,225 (failed jerk) ,225 success (added belt) / Completed some ground-to-over-the-shoulder with the 150# sandbag after the WOD. / *3.) complete in 6:34 / Ran out of time for *4.) Will complete tomorrow.
5 + 50 m. Complex up to 215 then fail (jerk) city
Definitely felt like a monday
75# -110# complex. 4 rds +75m run 55#.
4+ some air dyne. 2 rounds running, 2 rounds air dyne, med ball sit ups #12, Rx ohs
#65-95 missed jerk x2 First day back in 2 weeks... woof
Switch overhead to front squat. And complex up to 135
4 rds + 12 GHD
Complex ^160
3+8 (t2b for ghd)
205# complex
4 + 12/20 GHD
Complex ^ 195#
4 rds + 200m ish run rx
^120# complex... fs suck
4 rounds + 50 m run
Hit 175. 3 squats on 185 missed
5+200m (65#, Ghd to //)
Clns/fs to 135
4 + 20 GHD's
Complex up to 155#
Just started 5th round**
**1/2 mi on Airdyne, #15 OHS (perfect posture & shoulders), Complex @#30 DBs, PEC: 5Γ—{5 BP/ME H2R/Snatch pause/positions​
5 + 400m
Complex up to 145#--missed 155#
4 rds + 400m row (last round rowed)
Complex up to 225# (missed last jerk)
5 rounds + 400m run (subbed 12 back squats for 10 OHS)
Complex good up to 275#. Missed the jerk at 315#
5 +200 meters
Completed 225 for complex
4 + 4 ab mat sit ups w 8#WB, 25# OHS, row instead of run
BS 65 - 125#
5+150m run used 80 pound DB for overhead squats
275 for complex, 100du 50hspu 100du 2:58, log lunges& smu done