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General Fitness 12.08.14

7
Dec

General Fitness 12.08.14

  • Thursday, December 11th, we will be having our monthly girls night. Check in starts at 5:30 pm, workout starts at 6pm. Bring your Santa hat for group pictures. If you have been thinking about starting, or have a friend that wants to check it out, but just not comfortable, this is a perfect time to come/ bring them.
  • Saturday, December 20th, at 6:30 pm we will be having our 2nd annual Christmas Party. If you are a current member please feel free to join us and bring your significant other. For more information and to RSVP click here.

Prep Work
50′ Inch worm push ups
2X10 Lateral Lunges
2X5 Muscle snatch
2X5 OHS

Oly
Taking a heavy weight around 80-90%
14 Min EMOM
Snatch
We will be working up to a “heavy” single on saturday so pick a good working weight today that will be good for training.

WOD
14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar facing burpees
20 Min Time cap- Get as far as you can into the sets, each rep counts.

Cool Down
Mobility
Post results

23 Responses

  1. Russian Princess

    Oly used 55# still working on footwork. Felt light tho.

    I freakin LOVE this workout! Thank you thank you thankyou!
    I finished in 15:11. 6min faster than my open time! WHOOT! Freaking Monica beasting it this morning too!
    HAPPY MONDAY!

  2. Moonie

    Oly: Started 35lbs for half of it. 40lbs for the ending half

    WOD
    14.5
    21-18-15-12-9-6-3 reps for time of: 19:00

    21 broke up 5,5,5,6
    18 broke up 5,4,5,4
    15 broke up 5,5,5
    12 broke up 4,4,4
    6
    3
    Thrusters 40lbs
    My burpees were all over the place. 🙂 But I don’t care since I finished the WOD

  3. hannah ramos

    Used 35 and 45 lbs for snatches. Need to work on speed 🙁
    Finished the WOD in 17:39 using 35 lbs for thrusters and I stepped over the bar instead of jumped. Glad I finished.

  4. Tiffany

    Today was a killer, the snatches I finished at 100 lbs on the last set majority was between 85-95lbs. The WOD I finished in 14:46 this is much better than last year’s time of 17:26 so I’m very happy with this I was shooting for 14 minutes l, but I will take 14:46…Great job to Vanessa you are a lady beast too great job lady!

  5. Vanessa Esquivel

    Oly – 14 Min EMOM – Snatch
    35, 45, 50, 50, 55, 55, 55, 60, 60, 65, 65, 65, 65, 65

    I need to work on catching it in the hole and making it all one fluid movement.

    WOD – 14.5
    21-18-15-12-9-6-3 reps for time: 16:51
    Thrusters at 65 for 21 and 55 for the rest.
    Bar facing burpees

    This workout kicked my ass.

  6. Mandi

    Oly stayed with 55# on the snatch the whole time. This lift is really kicking my butt technique wise.
    WOD used 55# for the thrusters and did bar facing burpess with a few step overs instead of jumping when I felt like I wanted to quit or die:) Finished in 16:30.

  7. Prep Work
    50′ Inch worm push ups
    2X10 Lateral Lunges
    2X5 Muscle snatch
    2X5 OHS

    Oly
    Taking a heavy weight around 80-90%
    14 Min EMOM
    Snatch
    We will be working up to a “heavy” single on saturday so pick a good working weight today that will be good for training.

    started at 175, did the majority of the work at 185, last two sets were at 205lbs. Worked on pulling with my butt lower and actually felt better. only missed once but made it up

    WOD
    14.5
    21-18-15-12-9-6-3 reps for time of:
    Thrusters 95/65
    Bar facing burpees
    20 Min Time cap- Get as far as you can into the sets, each rep counts.

    last year workout took me 11:23 today it took me 13:01. Felt good, didn’t hurt as much as i remember, then again it was slower. Burpees were the hardest, they felt slow.. Need to work on the jump over part.

    Cool Down
    warmed up with the noon class.

    Marcos

  8. Tiffany Carley

    14min EMOM worked up to 80lbs for the snatch. Overhead squat feeling better and better.
    14.3 I was not looking forward to. I just remembered it took me over 28mins to complete last year.
    Today I used 65lbs for thrusters broke up into sets of 5 for the big sets and sets of 3 for the small sets.
    I just kept moving on the burpees and I did step overs instead of jumping over the bar. My time was 18:46 so there was a bit of improvement from last year.

  9. Tina

    85-95-100-100-105-105-105-105-110-110-110-110-110…my scoop and pull is killing me and my right foot!!!

    13:46…currently sitting on my couch drooling!

  10. Will Bradford

    Oly:
    First 2 rounds at 115
    Did the rest at 135 which was a good weight for that I would have some of the snatches that were really good and then some that I was on my toes or I didn’t move my feet when I pulled but it feels so much better then it ever did before

    WOD:
    Didn’t finish but finished all the way thru the round of 6 could’ve probably gotten most of round of 3 but my shoulders were gased and didn’t want to push them after they’ve been feeling so good with my weight choices

    Cool down:
    Did 12 min airdyne to help minimize the pain that’s coming in my legs and used a lacrosse ball on my shoulders

  11. Cash

    Worked on front squats for 14 min EMOM while the group,did snatches
    Used 95lbs for 4 reps on the minute, worked in depth and form
    WOD:
    Treated this as a 20 min AMRAP
    12 rounds of
    10 Thrusters with 45lb bar
    50 Double unders instead of burpees
    ***** THAT WAS A KILLER 🙂

  12. RachelGarza

    Olympic 50 lbs full snatch
    felt good, but as I go heavier need to work on form…

    Thrusters 50 lbs
    21-18-15- & 2 out of the 12
    I could have gotten further if I went lighter, but challenged myself with the weight….
    Step over for the burpees because jumping over barbell is too intimidating… plus legs super shaky…

  13. Jeremy Sinnes

    95,105,115,125 x 11 on snatches

    16:53 for the WOD. Slower than the open but felt good considering my effort the last couple months

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