14

Jan

# Open Registration Day!

**Registration for the Open starts today! If you don’t register, be prepared for bully season. **

**Reminder – there is no Open Gym at 7pm tonight due to the Couch to CrossFit program. **

Power Snatch – 5×5 @ 65%

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (75/55#)

Compare to Jan.29/15

WU – Mob 10 KBS #35

Power snatch 5×5 @ 65%

WU @ 65&75#

5 sets @85#

AMRAP 10 min

30 DU scale @90 SU

15 PS @75#

3 rounds & 10 PS

Thanks for the tip on timing Shane will work on that next time out!

Mobility

WU x 1 + [email protected]#

Group Mobility + WU

Strength: Power Snatch – 5×5 @ 65%

[email protected]& 50#

5×[email protected]#

WOD: 11.1 & 14.1 RX

AMRAP 10min

30 Double-Unders

15 Power snatches (55#)

Total: 228 reps (5 rounds + 3 DU). PR of 48 reps ( I stuck with Power Snatches. Last time was C&J)

Great class Shane. Nice work everyone!

Great picture Maria!

MOB + WU x 1 + [email protected]# + 1 min Skipping

Group MOB + WU

Power Snatch – 5×5 @ 65%

WU – 65#x1, 85#x2

95#x5

WOD: 11.1 & 14.1

AMRAP 10min

30 Double-Unders – 90 Singles

15 Power snatches – 65#

Total – 3 rounds

WU – Mob 10 KBS #53

Power snatch 5×5

WU @ 65&85#

5 sets @95#

WOD RX

3 rounds & 1 PS

Rowed 2.4k damper set at 10.

WOD: 14.1 RX

AMRAP 10min

30 Double-Unders

15 Power snatches (75#)

Total: 104 reps (2 rounds + 14 DU). PR of 43 reps

Nice job on the PR!!

Great pic! Nice guns! 🙂

Set out to do a half marathon row this morning. Had my laptop with a movie going. Took a break around the 1/2 way mark and when I came back, the monitor turned off. Gah!

9240m in 42:35

I’ll try again.

Put the damper on 10…it’s loads of fun.

^^^ This comment made my day…

LOL!!

I love you Jackie

Mob + 3000 m row

WUx1 10 KBS #53

Power snatch 5×5

WU @45

50-65-70-75

WOD as RX’d

3 rounds & 12 PS (177 reps)

PR of 20 reps from Open 14.1 in Feb 2014

Great work morning folks!

Wod rx’d: 3 rds + 9 snatches (I mostly did C&J)

No PR. I was aiming too high and gassed too early.

Wod- 5 rounds 30 du’s

I can’t make my 4 o’clock class today.

M+WU+ 500m row

Open Gym

WOD: 15 min cap

Annie

50-40-30-20-10

Skips x3

Sit ups

10:45

500m row, 1:58 (PR 🙂 )

Mob, WU, double under WU

Power snatch 5×5 @ 65#

WOD – 14.1 Rx

30 DU

15 power snatch 75# (done as clean and jerks, same I did during the Open)

Total: 2 rounds 16 DU (106 reps total)

PR 56 reps!

Open Gym

Power snatch 5× 45-65-75#

AMRAP 10 min

30 DU scale

15 PS @75#

2 rounds & 10 DU

Did Rx not scaled

WOD Rx

AMRAP 10 min

30 DU

15 PS @75#

5 rnds

WOD @ 65# (in open gym)

4 rds + 83 singles

Open Gym

Did Sunday’s WOD

AMRAP 10min

5 S2OH @ 75#

10 DL @ 75#

15 Box Jumps/Step Ups

201 reps..no PR.Still a fun way to end the workday!

– Mob

– WUx1

Power clean x1 + push press x3

95-115-125-135-145

Dumbbell bench press x8

40-50-50

Power snatch x5

65-75-75-75-75

WOD: AMRAP 10

– 90 singles

– 5 power snatch –> 5 power clean & jerk –> 5 power snatch

= 3 rounds + 15 singles

mob wux1

group mob

power snatch

65×5 75×5 80×5 80×5

80×5 80×5 80×5

WOD 14.1

30 DU ( 90 single)

15 power snatch 65#

5 round 2 power snatch

WUx1 + 10 KBS

group mob

Power snatch 5×5

65-75-85-65-65-75

WOD Rx

AMRAP 10 min

30 DUs

15 Power snatch (I did clean+jerk) @75#

2 rounds + 1 CJ

PR of 9 reps

Mob + WUx1

Double Unders – 5 sets of 40 unbroken

Row 1000m

Row 3x30sec, hold fastest pace

1:30-1:33-1:28

Group WU

Snatchx5

65-95×4

WOD Rx (w/ Clean & Jerk) = 3 + 2 C&J …. 🙁

WU – Mob 10 KBS #25

Power snatch (35 lbs)

5 sets of 5

AMRAP 10 min

30 DU scale @90 SU

15 PS @20#

4 rounds even! Finished the four rounds with two seconds to spare lol 🙂 Great class! First time doing the snatch movement. Found a new love!

Rowed 2 km damper set at 10.

Power snatch 5 sets x5 at 65%

35#, 40#, 45#, 50#x 5 sets

WOD: 14.1

AMRAP 10min

30 Double-Unders scaled to 90 singles

15 Power snatches (40#) alternated rounds between clean and jerk and power snatches

Total: 4 rounds 3 SU

Last year used 20#

Thanks to Amanda , Shane, Cara and Mario for the pointers on different things tonight it was appreciated

Power snatches 5 reps

35-40-45-45-45-45-45

Wod @ 40#

4 rounds

Those DUs and i were not friends today

Love the snatches though…

Registered for the open! Most important thing today..

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (75/55#)

Rx’d, 6 rounds and 23 du’s (293 reps)

Compare to Jan.29/15

Score: 293

Power Snatch – 5×5 @ 65%

35# WU – went for a 5 rep max, since my 1 RM was 40#, which seemed too light.

40# x 5 – 40# x 5 – 40# x 5 – 45# x 5 – 50# x 5

WOD: AMRAP in 10 min

30 Double-unders

15 Power snatches (75/55# – did 35#)

total rounds: 4

I did this in the Open and got 117 reps. Today, I got 180, but used less weight. Still a great work out either way! Double unders felt awesome!

WU – Mob 10 KBS #35

Power snatch 5×5 @ 65%

Never did these before so worked up as I went – finished with three sets at 55 pounds

AMRAP 10 min

30 DU scale @90 SU

15 PS @35#

3 rounds & 67 Skips

Power Snatch – 5 x 5 @ 65%

25(5), 30(5), 35(5 x5)

Shoulder felt good for these, can increase weight

14.1 Games WOD

10 min AMRAP

30 DUs

15 Power Snatch @ 20# (more weight next time)

4R 13 DUs

Thanks Shane!!

Open Gym – 10 K Row for Team 6