Oats

Wednesday Jun 14 2017


Todd will be in tonight to take a looksey at all of your boo boos from 5:30-7pm. With the added heat and gosh darn humidity there is a lot more sweat flying around this place so make sure you grab an extra wipe or two and wipe your hard earned sweat off my equipment i.e. AirAssault, GHDs, Rowers
Have a great Wednesday!
1.) Every 1:30 for 15 minutes Overhead Squat 5-4-2-2-2-1-1-1-1-1, add load each round
2.) Oats
20 minute AMRAP
Run 400m 
5 Snatch 155/105lb
3 Bar Muscle Ups 
*3.) 5 rounds
1 Muscle Up -> 5 Ring Dip -> 30 second Muscle Up hold
10 Hip Extension
*4.) 5 Rounds, add load each round
10 One Legged Deadlift, 5 per leg
10 Bent Over Row, supinated grip 
note: if you are struggling with the single leg get in front of that mirror and see what a good position looks like and feels like
*5.) CrossFit HQ WOD 170614
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Post reps for each set



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Chris Ness315d

Shoulder assassination

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Brittany Van Enkevort315d

Is db 50# for men and women?

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Chris Ness315d

You want equality don't you?

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Brett Kohout315d

Doesn't specify Britt but I'd guess 50/35. That'd be in line with past WODs & yes Chris, most of us do :) https://www.crossfit.com/workout/

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Theresa Rosenquist314d

CF HQ rule of thumb: wgts posted are usually men's, take 70% and you get the women's.

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4 rounds
#65 C&J and strict pull-ups. No mobility in shoulders after all these months off๐Ÿ‘Ž๐ŸปLight BS^#115
^150 ohs pr Rdls & row done
3 rds plus 300m
Snatch at 80# (shockingly went well since it's only 7# under my one rep max), baby bar mup, ohs squat 65-110# pretty sure a pr, double under and db snatch extra credit, 200 cal air assault
Snatch @ 115#; ran 2 rds, rowed 2 rds. OHS ^135#, 10# pr. Found out where the CFGB tornado shelter is located ๐Ÿšฝ
4+343 m on rower
105# snatch side bar bmu. 170 ohs ran out of time to do last attempt. Still a 5# pr. Mu ec done w/ 1 unassisted ring dip and 4 banded for 1st 4 rounds. 5th round all unassisted ring dips.
Miss you guys!
First morning that I was able to get out of bed pain free. A few more days in Montreal then home for an ass whopping at CFGB. Can't wait!
6 + 200m; DL instead of snatch & ring turnovers instead of bar MU
175# back squat PR
4 rds, 95#, box bar MU
200# ohs
OS 240lb PR 4 rounds 40m rx
6 + 1 snatch
OHS ^290
255 ohs (90%)
3-4 rounds 115# burpee PU
145# ohs
4 rounds
65# ohs
3 plus run and 1 snatch @55
OHS up to 75 baby BMU for wod
OHS:135, 155, 165, 175, 185, 205, 215, 225, 235, 250(f)
4 or 5 (lost count) + 5 C&J
Biked (0.5 miles) instead of run, C&J 65# and 10 box overs with 10# DB instead of BMU, OHS^105#
3 +1 snatch 55#
105# OHS (15# PR)
4 rounds+ 400m @ 65lb
110 OHS, 5lb pr
3rds and 2 sn,,,,box BMU and 105# sn
185# ohs...failed 205 pr attempt
6 +55m (Rowing 400m raining )
OHS ^ 315 New PR
3+400m. That's a big nope on the bmu
175#ohs 15#pr. 2 PRs in one week and 2 days from being 1yr post hip surgery. 6months ago I didn't think I would ever crossfit again.
4 + 1 snatch, did my last 3 @ 105# thanks to Justin, started at 95#. Bar muscle ups felt good even with the finger ๐Ÿ˜ฑ
140# OHS PR! Did the yoke/farmer/box jump ec from yesterday, that was fun!!!
4rds + 2 mod bar mu 135# ohs
4 plus 1/3 box MU #85
OHS 135, 15# PR, failed 140. EC HQ workout and worked on butterfly PU and HSPU
5rds + .1 miles
Biked (0.5 miles) instead of run, PC&J 65# and 10 box overs with 10# DB instead of BMU, OHS^100#
4+100m @135# Hit all my bmu's
205# Ohs 20# PR Feel like I had more.
3+1 Snatch Rx
205 OHS
Should have stayed in bed
OHS ^ 215 10#PR
55-102 ohs PR. 4 rds + 1 snatch, 55# sn.
5 rounds + 100 meters
No failed snatches / OHS - 115 WU,135 WU,165,185,195,205,215,225,235 (completed the rep but accidentally dropped the bar so I wanted to do it again),235,240,245# (30# below my PR of 275# / *3.) complete with strict ring dips / EMOM5 - 6 burpee box overs with a 24" box.
Dk rounds--concentrated on catching snatch at full depth and no chicken winging. DU/HSPU ec.
65-90 OHS/5 (I think) rds
Handi wod 800 m bike, 55# snatch/ low bar muscle up
3 + 2 MU, sub rowing
235 OHS missed 255
5 R + 0.10 mi (Ass. Bike)**
**So many mods: 1/2 mi Ass. Bike/#55 HPSn/low bar MU. OHS: 10ร—5 ^ wgt ea set.# 45-70 (hammy & shldr love). EC: CF HQ WOD w/ step-ups/BP (& chitchat).
5 + 50m subbed 125# cleans--sore shoulder
OHS up to 175# tied PR
5 + 2 power snatch - mod WOD
Front & back squat for OHS. Up to 325
2 + 5 snatches
Worked up to Rx. Up to 215# OHS. Not used to doing this tough stuff ๐Ÿ˜†
7 + 200m
Worked up to 255# OHS - First snatch/OHS workout since the open :)
5 +5 snatches
240 ohs
4 rds, 50#, bike
OHS ^50#
185# ohs