Sunday Hero

Try a FREE BEGINNERS’ CLASS: Mondays @ 6:30pm (women-only), Wednesdays @ 9am & 7pm, Saturdays & Sundays @ 10am. Click here for the schedule.
UPCOMING ELEMENTS WORKSHOPS:
#22 (Williamsburg) starts April 12 SOLD OUT!
#114 starts April 13 SOLD OUT!
#23 (Williamsburg) Mon/Thur @ 8pm, starts April 19 (3 slots left) (1/2 price = $150)
#115 Mon/Thur @ 6am, starts April 19
#116 starts April 19–SOLD OUT!
#117 Tue/Thur @ 9pm, starts April 27
#118 Mon/Thur @ 7:30am, starts May 3
#24 (Williamsburg) Mon/Thur @ 7pm, starts May 3 (3 slots left) (1/2 price = $150)

UPCOMING ENDURANCE WORKSHOPS:
Running Workshop — Saturday, April 17th
Rowing Workshop — Saturday, May 15th
Sunday 100411
“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Post time to comments.
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Responses

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options:
    Big Dawgs:
    as Rx’d
    Women – 30#
    The Porch:
    Three rounds for time of:
    40 pound Dumbbells split clean, 15 reps
    21 Pull-ups
    Women – 30#
    Pack:
    Five rounds for time of:
    25-30 pound Dumbbells split clean, 15 reps
    21 Pull-ups
    Women – 20#
    Puppies:
    Three rounds for time of:
    10-20 pound Dumbbells split clean, 15 reps
    21 Beginner Pull-ups
    Buttercups:
    Three rounds for time of:
    5-15 pound Dumbbells split clean, 10 reps
    15 Beginner Pull-ups

  • jim

    mercadita all you can eat tacos tomorrow night if anyone is interested. going to go heavy to work up an appetite…

  • Emily

    16:08
    65# bb split cleans. ring rows. jimmy, you were right…this was worse than it looked (but you still whined like a little girl!)

  • kj

    21:06 (jinx, Jenn)
    42# barbell split clean, blue band pull-ups. Forearm exhaustion ensued.

  • Ari Karason

    9:47 RX
    forearms roasted
    cash out= Annie – 5:43

  • Rickke

    Did yesterday’s early May OPT WOD:
    part 1:
    7 sets:
    5 muscle ups
    10 touch and go unbroken Dead Lift – 225#/155#
    (on a 2 minute timer; if you fail to complete the sets in 2 minutes, you rest the following 2 minutes then record how many sets you were able to complete on the 2 minutes – 7 is obviously the goal)
    Did 7 sets in 16:35 with DL scaled to 185#. Did 1st 3 sets in 2 min. Should’ve taken the rest in between sets for failing to complete in 2 min, but just went straight through. big mistake.
    part 2:
    100 knees to elbows for time
    (when you fraction the reps; you must perform 35 unbroken double unders in b/t the fractions)
    7:14
    (20, 20, 20, 15, 10, 10, 5) should’ve gone 15 last set

  • Jenn

    21:06 (KJ, I’ll buy you a coke)
    25#, ‘coral-color’ band
    My hands are to’ up. I hope tomorrow’s WOD doesn’t have any pull-ups.

  • Mike Mishik

    13:19 with 45# dumbbells

  • Hari

    OPT part 1:
    A1. OHS @ 42X1; 4-6 x 6; rest 120 sec
    A2. Med Grip Pronated Chin Ups + 1/4 BWT; amrap strict x 6 sets; rest 120 sec
    B. HSPU skill work – 10 min
    6×95, 6×100, 6×105, 6×110, 5×115, 6×115
    6×35, 5×35, 4×35, 4×35, 3×35, 3×35
    12×2 (every 40 seconds) + 4×1 (every 30 seconds) = 28
    First time doing full ROM HSPU’s. No more plates.

  • http://Http://www.sophiecrossfit.com Sophie

    Jim what time are you going tmrw?
    OPT late may yesterday:
    a. 229
    b1. 95, 95, 105, 110, 110
    b2. 5, 7, 7, 5, 6
    c. 15 all rounds
    Annie: 6:35 pr by 1:30
    today:
    OPT late may part 1:
    2:44, 2:50, 2:47, 2:40 (only did 12 for the unbroken pull ups
    on all rounds)
    OPT early may part 2:
    4 accelerating hill sprints for :35 sec

  • james keller

    23:28 35# db and pull ups with coral band
    more people should come to the 9am class!

  • Mike K

    Avery and I made up a team WOD:
    15 min AMRAP of
    400m run
    5 deadlifts 315/173
    20 double unders
    10 pushups
    One partner runs while the other does the deadlifts, double unders, and pushups. Switch roles each round. Both must finish their part of the round before either one starts on their part of the next round.
    I started on the run, Avery started on the other stuff. Overall this WOD worked pretty well.
    8 rounds even total.
    Double unders were better at the end than at the beginning.