A.
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)

B.
Two sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds

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Bjorn Brickell
Bjorn Brickell
May 9, 2018 2:28 am

A. 75kg (165lbs) no misses. A few came close though….

B. Just did rowing and KBs
40 reps
55 calories
40 reps
59 calories

Skeeter
Skeeter
April 26, 2018 7:31 pm

Modified for healing ankle.

A. Hang Power Clean 5×1.1.1
Ankle mobility isn’t good enough to pull cleans from ground yet. All sets 155. Wasn’t very heavy but was favoring bad ankle on catch so left it there so I don’t tweak something else in the meantime.

B.
Airdyne – 37, 33 cals
DB Snatch 55# (switch sides after 10) – 40, 34
Row – 43, 45 cals

232 Reps? Brain is too tired to do math.
Happy with my effort today.

MROD
MROD
April 26, 2018 8:04 am

A. 115/125/135/145/155. Felt okay

B. No AD so subbed DU for lack of better idea

DU: 130/110
KB C&J 53: 30/22
Row: 38/39

Ryan Bliss
Ryan Bliss
April 25, 2018 8:34 pm

Rx from a 1RM of 100
A: 65/70/75/80/85
Mobility at the bottom felt really good. Almost good enough to make me consider pushing that 1RM up. We shall see.

No AB so I ran 600m
Run/44/720
Run/45/730

Forgot to look at calories on the row. Oops
Had a tiny twinge in my shoulder early on so I didn’t push much.

Britt J
Britt J
April 25, 2018 8:13 pm

A. All squat snatch 65/70/75/80/85
First time in years I can chill at the bottom and not force to get it. Now to build weight

B.
Run 600m/ 400 ( first 200 was puppy trot as she demanded to come with)
KB C+J 16kg 32/34
Row 46/46c
Row felt like crap
Second round 1 min 19 c… then I tanked ugh
Ideas on maintaining?? Whatever I’m doing is wrong… clearly the answer is row more, suck less ?

Jared Smith
Jared Smith
April 25, 2018 7:59 pm

A: 95, 105, 115, 115, 125

Legs are cooked from Monday and Tuesday! Took this one lighter and worked technique, mostly grip transition at the top of the movement.

B: 50cal/20 reps/60cal, 42/20/51

C: 3 sets of: 20 bird dogs, 20 mason twists, 20 cross-body crunches

Killer WOD today!

Philippe Barraud
Philippe Barraud
April 25, 2018 7:23 pm

forgot to update this morning
Snatch (most of them power) 95, 115, 125, 135, 145
B Done with 55# db first round was 16 per arm and second was 15 per arm
The rest where mix of different conditionning exercises, burpee, single under, and some kind of rowing movement with a TRX

Dustin C.
Dustin C.
April 25, 2018 5:38 pm

Short on time today did
5 rounds
15 cals AB
15 goblet squats #53
1:15/1:07/:47/:55/:53

Joey Maltais
Joey Maltais
April 25, 2018 6:38 pm
Reply to  Dustin C.

Nice way to squeez something in. Crazy fast man

Mike W.
Mike W.
April 25, 2018 6:47 pm
Reply to  Dustin C.

I love me some goblet squats!

JT
JT
April 25, 2018 5:18 pm

A. Bench press 5×5 (225,225,235,245,245)
B. Open 12.1: 7mAMRAP of Burpees (111)
C. Tris/bis

thelonghorn
thelonghorn
April 25, 2018 4:05 pm

A. Snatch triple OT3M at 155# for 5 sets, then PC up to 260.

B.
AB: 51/46
KB c&p: 30/ 35
Row: 56/60

Death

Trion Horgan
Trion Horgan
April 25, 2018 4:18 pm
Reply to  thelonghorn

Nice work!

Joey Maltais
Joey Maltais
April 25, 2018 4:43 pm
Reply to  thelonghorn

You described it perfectly. Well done

Chris M.
Chris M.
April 25, 2018 4:51 pm
Reply to  thelonghorn

That last 60 on the row has to hurt – great work.

thelonghorn
thelonghorn
April 25, 2018 5:34 pm
Reply to  Chris M.

I could see the light at the end of the tunnel so I just kept pulling.

jorge gonzalez
jorge gonzalez
April 25, 2018 6:21 pm
Reply to  thelonghorn

I’m convinced by that C

Mike Slagle
Mike Slagle
April 25, 2018 3:49 pm

A. Snatch up to 125
I think my technique keeps improving and I’m noticeably stronger in the overhead position.
B. I rowed both 3 min pieces since I don’t have an AB. Does anyone have a rogue echo bike? Thoughts on it if you do?
Row (6 damper): 56, 54
C&J: 32, 34
Row (9-10 damper): 63, 59
C. 50 reverse sit-ups
40 Russian twists 30 lb kb

Joey Maltais
Joey Maltais
April 25, 2018 4:46 pm
Reply to  Mike Slagle

Wow that’s a lot of rowing, great work man nice numbers

Mike Slagle
Mike Slagle
April 25, 2018 5:07 pm
Reply to  Joey Maltais

Thanks bro. This was another tough workout in a week full of them. I’m exhausted now 🙂

thelonghorn
thelonghorn
April 25, 2018 5:35 pm
Reply to  Mike Slagle

I approve this statement, good work

Candy Olkey
Candy Olkey
April 25, 2018 3:38 pm

A. Hang squat cleans 1.1.1
BB, 45#, 55, 65, 75
*** focus on the transition from hang to HIGH hang and keeping my knuckles facing down…it really made the bar fly up.
B. Run on treadmil / 27# kb c&j / row
724m / 40 / 41c
772m / 44 / 38c
*** right arm didn’t like the 16kg kb and would not have been able to go UB….so scalled to 27#.

Mike Slagle
Mike Slagle
April 25, 2018 3:50 pm
Reply to  Candy Olkey

Another great day!

Joey Maltais
Joey Maltais
April 25, 2018 4:47 pm
Reply to  Candy Olkey

Killed it

Candy Olkey
Candy Olkey
April 25, 2018 4:49 pm
Reply to  Candy Olkey

Omg…totally losing my mind. ..I did SNATCHES in A…not cleans…must be time for bed!

thelonghorn
thelonghorn
April 25, 2018 5:37 pm
Reply to  Candy Olkey

Haha great work!

Trion Horgan
Trion Horgan
April 25, 2018 3:09 pm

A. Did power snatch today. 95/105/115/125/135 (87% 1RM) Felt solid in the catch which I’m happy about. Big focus on punching up.

B. (Short for brutal) Rx’d 262 reps
AB 42/37
Kb C&J 37/31. Definitely not as comfortable on my non-dominate hand
Row 59/56

Mike Slagle
Mike Slagle
April 25, 2018 3:51 pm
Reply to  Trion Horgan

Great consistency through it all.

Trion Horgan
Trion Horgan
April 25, 2018 4:18 pm
Reply to  Mike Slagle

Thanks man. It was a killer

thelonghorn
thelonghorn
April 25, 2018 5:38 pm
Reply to  Trion Horgan

Yeah 18 minutes of relentless work, great job today.

Joe
Joe
April 25, 2018 2:33 pm

Did all snatches at 70kg which was well within my self, wasent feeling great so just getting them moving was enough

No rower so did burpees instead

Assault bike – 60 cal + 60 cal
KB C+J – 40 + 40
Burpees – 36 + 34

Buck Furpees

thelonghorn
thelonghorn
April 25, 2018 5:39 pm
Reply to  Joe

Man you killed it today, burpees ?

Joe
Joe
April 25, 2018 11:53 pm
Reply to  thelonghorn

Thank mate, didn’t feel like it though

Michael Fontana, 40, 183
Michael Fontana, 40, 183
April 25, 2018 1:50 pm

Did Power Snatch today as I get back into it, but it felt good. Still don’t have full range of motion or the ability to explode off of the leg, but the strength off of the floor was there.
A. 95/95/105/115/125
B. Don’t have AB, so did rower 4 times; 55Kcal each time, 36/34 – 50 lbs. KB, that got heavy quick.

Wes in Denver
Wes in Denver
April 25, 2018 6:39 pm

That’s a lot of rower. Glad you’re getting some snatch work in instead of avoiding it.

Luke Tipton
Luke Tipton
April 25, 2018 12:31 pm

Anika:
A. 65-75-85-95-105(Failed on last rep!)
B. Don’t have an AB, rode the spin bike for the 3 mins, no idea on calories:-)
KB Clean & Jerk: 40/42
Whoops, did rowing for meters: 732/734

Steven
Steven
April 25, 2018 9:24 am

A. Snatches up to 70kg/155lbs
These felt solid today! I stuck to a bit lower weight than I could’ve done because I’m taking a couple of weeks of really focussing on pulling under and catching as low as possible. 70kg is my threshold weight so worked up to that with consistent technique. That last set was hard enough though!
B. AB: 51cal/43cal
Kbell Cleans: 68/56reps
Row: 59cal/53cal

Ok, can we now quit the long conditioning parties for a while? Pretty please?

wavatar
Michele Vieux
April 25, 2018 9:55 am
Reply to  Steven

Great job, Steven! That technique work will pay off for sure! P.S. Don’t you love Wednesday conditioning days?!

Steven
Steven
April 25, 2018 9:56 am
Reply to  Michele Vieux

Love/Hate Relationship 😉

Joey Maltais
Joey Maltais
April 25, 2018 10:15 am
Reply to  Steven

Solid work dude!

Michael Fontana, 40, 183
Michael Fontana, 40, 183
April 25, 2018 1:53 pm
Reply to  Steven

Solid work, that is impressive still on the cleans.

Candy Olkey
Candy Olkey
April 25, 2018 3:30 pm
Reply to  Steven

It’s ok Steven…we all say things we don’t really mean during and after the WOD!

jorge gonzalez
jorge gonzalez
April 25, 2018 8:09 am

A) Not time constraint, build to heavy hang squat clean. In kgs: 60, 70, 80, 85, 90 (PR). Failed 95 kgs twice, I didn’t realise at them moment that those 90 kgs were a new PR but I feel like I should have been able to lift those 95, it was super close. B) AMRAP 8′ 3 Hang Squat Clean 42.5 kgs 3 Toes to Bar 6 Hang Squat Clean 42.5 kgs 6 Toes to Bar 9 Hang Squat Clean 42.5 kgs 9 Toes to Bar … Got 67 reps, 7 SCs into the round of 15. I would have… Read more »

Mike W.
Mike W.
April 25, 2018 9:32 am
Reply to  jorge gonzalez

That volume…

jorge gonzalez
jorge gonzalez
April 25, 2018 11:03 am
Reply to  Mike W.

dude, i was so beaten by the end

Joey Maltais
Joey Maltais
April 25, 2018 9:52 am
Reply to  jorge gonzalez

That B is dirty. Congrats on yet another PR man! The Jorge train is rollin’

jorge gonzalez
jorge gonzalez
April 25, 2018 11:04 am
Reply to  Joey Maltais

thanks joey, today was super spicy

wavatar
Michele Vieux
April 25, 2018 9:56 am
Reply to  jorge gonzalez

Great job on the PR! How are those dips coming along?

jorge gonzalez
jorge gonzalez
April 25, 2018 10:04 am
Reply to  Michele Vieux

Slow and steady, I did Ring Push Ups work yesterday and did some strict dip testing https://www.instagram.com/p/Bh9C6d5hJ_4/?taken-by=jorgehacecrossfit

Michael Fontana, 40, 183
Michael Fontana, 40, 183
April 25, 2018 1:54 pm
Reply to  jorge gonzalez

Nice on the PR today.

Candy Olkey
Candy Olkey
April 25, 2018 3:28 pm
Reply to  jorge gonzalez

CRAZY AWESOME WORK JORGE! Congrats on the PR!

Mike Slagle
Mike Slagle
April 25, 2018 3:52 pm
Reply to  jorge gonzalez

You keep killing the volume and making great progress!

Mike W.
Mike W.
April 25, 2018 8:05 am

A) Power Cleans: 135/155/155 (cut short for time)
B: 1 round only (short on time): 50 cals AD/25 reps @ 24kg/41 cals row

Much respect to those who hit two rounds! Favorite sweat angel to date:
comment image

James Dalton
James Dalton
April 25, 2018 8:15 am
Reply to  Mike W.

Awesome pic!

Mike W.
Mike W.
April 25, 2018 9:31 am
Reply to  James Dalton

Right?! I was so pumped when I got up and saw that phrase.

thelonghorn
thelonghorn
April 25, 2018 5:42 pm
Reply to  Mike W.

??

Ryan Bliss
Ryan Bliss
April 25, 2018 8:55 am
Reply to  Mike W.

Classic!

Mike W.
Mike W.
April 25, 2018 9:31 am
Reply to  Mike W.

Right?!?! I was so pumped when I got up and saw that phrase.

Trion Horgan
Trion Horgan
April 25, 2018 3:13 pm
Reply to  Mike W.

Great pic!

Wes in Denver
Wes in Denver
April 25, 2018 7:46 am

A) 135/135/135/140/145
– last two sets focused on pulling the bar as close to the body as possible; helped immensely

B) 51 – 50
32 – 27 (Touched floor each rep – left side 🙁 )
53 – 52

Not sure how well calories translates on my equipment: Schwinn Airdyne Evoluntion Comp and a C2 Model Bcomment image

Mike W.
Mike W.
April 25, 2018 9:32 am
Reply to  Wes in Denver

Nice work!!!

wavatar
Michele Vieux
April 25, 2018 9:57 am
Reply to  Wes in Denver

#Classic

If I had to guess, and this is purely a guess, I’d say the rower registers slower and the Airdyne registers faster.

Wes in Denver
Wes in Denver
April 25, 2018 10:19 am
Reply to  Michele Vieux

I’m thinking the same. #classic #cheap!

Joey Maltais
Joey Maltais
April 25, 2018 10:14 am
Reply to  Wes in Denver

Great work man!

Michael Fontana, 40, 183
Michael Fontana, 40, 183
April 25, 2018 1:54 pm
Reply to  Wes in Denver

Solid work today Wes.

thelonghorn
thelonghorn
April 25, 2018 5:46 pm
Reply to  Wes in Denver

Are these new equipment finds?

Wes in Denver
Wes in Denver
April 25, 2018 6:37 pm
Reply to  thelonghorn

I’ve had each for about two years now. Just never looked into their conversion to the CF standard equipment. I want to say I paid $75 for the airdyne ans $80 for the rower (added about $50 worth of new parts to the rower).

Joey Maltais
Joey Maltais
April 25, 2018 6:42 pm
Reply to  Wes in Denver

Sweet deals

thelonghorn
thelonghorn
April 25, 2018 6:46 pm
Reply to  Wes in Denver

What a steal

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