Wednesday 140416

All-levels/Beginner:
20 minute EMOM:
Hang Power Snatch (95/65) – reps in 20 seconds/rest 40 seconds
T2B

Experienced:
20 minute EMOM:
TNG Power Snatch (135/95) – reps in 20 seconds/rest 40 seconds
T2B

CFE:
20 min partner AMRAP:
5 pull-ups
10 plate ground to overhead (45/25)
15 sit-ups

Only one person working at a time, you can break up the work however you want.

1013579_10152311515088555_3944807552779506252_n
(Photo credit: Lisa Haefner)

Nutrition is complicated. Or so you’ve been told.
5 reasons why your start position in weightlifting is important
Movement variability and resourcefulness
The heart perils of pain relievers
Female bodybuilder told she’s obese by NHS nurse

Here’s what’s on tap for Thursday’s classes:

All-levels/Beginner:
With a partner, complete:
100 Calorie Row
100 Walking Lunges
100 Alternating Box Jumps
100 Situps

Experienced:
With a partner, complete:
100 Calorie Row
100 Jumping Lunges
100 Alternating Box Jumps
100 Situps

  • Bill

    Does Wednesday’s workout require a snatch and a T2B EMON? Not sure what the T2B is doing in the description.

    • http://www.madisonlogic.com/ vinniv

      20 seconds of snatch work, 40 second rest. 20 second t2b, 40 second rest. Repeat for 20 minutes.

    • Hari Singh

      Odd Minutes = 20 sec of Snatches / 40 secs of rest
      Even Minutes = 20 secs of TTB / 40 secs of rest

  • Glenn McMahon

    I am headed to Boston this weekend – any one have a good Box to recommend?

    • Dave Umbro

      Crossfit Southie is awesome

      • Glenn McMahon

        Thanks Dave, I will check it out

    • David Slifer

      Crossfit New England is incredible. It’s in Natick, MA. Obligatory plug to CF Newton, my first box.

      • Glenn McMahon

        Thanks David

    • Dan Castillo

      I used to go to Reebok CF Back Bay. Coaches Justin Wright and Jessa Lemoine (Games competitor) are awesome coaches there. Check them out if you get the chance.

      • Glenn McMahon

        Thanks Dan

  • Jonathan D

    Kyle said I was like a 6-year old Chinese gymnast with my toes to bar today and that’s really all I needed to share.

  • Dani Freeman

    43 reps | 3/2, 3/2, 3/2, 3/2, 2/1, 3/1, 2/1, 3/1, 3/1, and 3/1 | —–83#

  • Christina Berry

    6:20AM CFE with Kevin
    Partner in Crime: Stephen
    Work: 19 rounds + 11 Stephen reps
    Comments: Heck yeah! Off to Cali – see ya’ll next week!

  • Patrick

    620am eWOD:

    Kept weight at 115 to maintain TNG pace. Couldn’t find my kip until round 7.
    3/6, 3/7, 4/7, 4/7, 4/7, 4/7, 4/9, 4/9, 5/10. 117 total.

  • lauracton

    6:20AM CFE with Emily

    Miraculously made it through 21 rounds thanks to some serious strategizing and Emily’s kipping. I like to think I made it through the sit ups quickly enough to contribute.

    love the partner WODs – more please!

  • Craig Bagno

    All Levels with Sophia. Took its tad light/easy first day back after flu.

    Power snatches at 65#. Total 143 reps.

  • Bennett

    620ex
    95# | 136 total reps
    I did between 7-10 ttb each round & 5 PS every round

  • Russ Kempf

    720am ewod: 151 rx (111 total t2b + 4 snatches per rd)

  • Shannon

    Good skill work this morning, but T2B = endless frustration for me. Definitely need a lot more work on these, but glad Coach Chris made me work on legit attempts instead of scaling (which I would have done gladly).

    Tweaked my neck/shoulder so went light on the snatches (45#). 75 reps total.

  • KyleF

    720am CFE
    Partnered with Frank – 20 min AMRAP: 5 pull-ups, 10 45# plate GTO, 15 sit-ups
    ~19 rounds (minus 2 situps) – Sit ups definitely were slower towards the end. PUs all butterfly.

  • Jim S

    Practiced snatch for a while at light weights. Did the wod with 115# cleans though. Still not ready to snatch during a wod. Also, did strict T2B.
    5/5,5/5,5/6,5/6,5/6,5/6,5/6,5/7,5/7,5/7

  • Ryan Schoenig

    6:20am Experienced:
    124 Rx

  • ToddMorris

    eWOD @ 115lbs
    132 reps
    4/11, 4/11, 4/10, 4/9, 4/9, 4/9, 4/8, 4/8, 4/8, 4/9
    EC: 6 Min EMOM of 10 GHD Sit-ups with a 14lb med ball (five and a half weeks until Memorial Day!)

  • DrewD

    Noon all-level. 105# snatches.
    62 hang power snatches, 83 T2B = 145 total.

  • Hari Singh

    10 x (3 PS 95#, 6 TTB)

  • http://www.facebook.com/benjorgensen ben

    CFE with BBQ. 22+1. Super duper fun times

  • kellen

    6:40 SullyWOD
    135# hang power snatch, T2B
    100 reps even
    Thanks Sully

  • Del

    7:00PM Experienced
    RX @135 Total of 115 Reps
    T2B 85
    Snatch 30

    Forgot how to do the T2B fast during the first few sets then the movement came to me and I kicked it into gear.

  • TheLumberingOx

    Fun Wod, beginner with Joe at 7

    TTB: 100 – unbroken till the last 2 rds
    Snatches: 56 – 5′s across until the end then pushed it
    Total: 156

  • Steve BBQ

    4:00pm All-levels with Sully

    High Hang Power Snatches: 5+5+5+5+5+5+5+5+7+5 = 52
    Toes-to-Bar: 7+7+7+7+7+7+7+7+9+8 = 73

    Total = 125

    5:30pm CFE with Kasey

    22 rounds + 1 pullup. Used this for butterfly practice. Did this with Ben J – fun times!

    • Sully

      Nice consistency

      • Steve BBQ

        Thanks Sully!

  • Alan

    Partnered with Vin and did the TNG power snatch 135# and T2B
    rep scheme was 3 power snatches and 6 T2B

    Snatch – needed about 2 rounds before I can do touch and go but from round 3 on, it was all TNG. FIrst 2 rounds felt a bit heavy.

    T2B – I’m not sure if I could have done more without it affecting the later rounds but I probably should have done 7 each round instead of 6

  • Alan

    Oops forgot….

    CFE – 19+1

    Since I started with the pull ups, my portion is:

    50 C2B pullups
    90 Ground to OH
    150 situps

  • David Slifer

    7pm Exp
    Snatched @ 135#
    121 Total Reps
    4/10, 4/10, 3/10, 3/10, 3/8, 4/9, 3/8, 3/7, 3/6, 3/7

  • Stacey Pearson

    11:00 w SGG and Erica yesterday. My pregnant sister was visiting for the day and part way through the WOD she realized it was her 5 year CF anniversary yesterday. That was cute. :)
    Did 5 HPS and 5 T2B every minute. 53# for the snatches.

    6:30 CFE with a visiting friend Melody.
    14 rounds flat.