logo

Wednesday, September 19 2018

Posted by Mandee on September 18, 2018   |   22 Comments

 

 

Squat Snatch     E2MOM

3 – 2 – 2 – 1 – 1 – 1

**WOD Credit to/Based on CF Linchpin**

In a 3-minute window:

400m Run

4 Ring Muscle-ups   MRX 8 Chest to Bar Pull-Ups or 4 Burpee Pull-Ups

Max Reps Squat Snatches   115/75   RX+135/95   MRX 95/65

*Rest 2 minutes & repeat until 30 Squat Snatches have been completed.

Core Development

30 GHD Sit-ups
60 Butterfly ab-mat sit-ups

**Try for unbroken on both and go right from one to the other**

22 responses to “Wednesday, September 19 2018”

  1. Nathaniel says:

    Heck yeah Colby! Thump that chest dude! My man Colby has worked his way back and shows up every morning to continue the journey. Happy to have you back and seeing you enjoy CrossFit again. Keep bringing the jokes and awesome work ethic buddy

  2. Mandee says:

    Looking awesome Colby!!! Always a pleasure to workout with Colby. He’s fun, funny and full of positive energy! Even through a few setbacks, Colby has stayed focused on his health and fitness and truly stayed the course. Awesome work, dude 😁

  3. Misty says:

    That’s what I’m talking about Colby! Always working hard and with the best, most positive attitude! So glad you’re back!

  4. Bradley says:

    Colby always brings energy that is unmatched. He has a never say die attitude that is always fun to watch. Keep working hard stud!

  5. @CJVK says:

    Colby is one cold hearted killa! ❄️❤️😈

    A. 185 – not feeling it today
    B. 23:00 Rx 🤢

  6. Regina says:

    Colby’s quiet humor makes morning wods better for sure!

  7. Kim G says:

    A. 55(3)- 60(2)- 65(2)- 70(1)- 75(1)- 80(x)(x)
    B. 22:54- scaled to 4 c2b and 55# 🤮
    C. Completed/unbroken

    Colby is a regular 8:15er and I always enjoy his humorous insight and comical relief! He’s maintained the perfect balance of push and pull during his recovery and I’m so glad he’s back!

  8. Michael Little says:

    Nice grips Colby! 🙂 Always killing it at the 815!!!

    205
    17:48 Rx+

  9. Duke says:

    135
    22:41 scaled

  10. Clair Lee says:

    Nice picture, Colby!
    A.80
    B. 22 squat snatches at 65# and 4 burpee pull ups.
    C. Completed 30 GHD Sit-ups
    I appreciated the push and coaching, Misty and Dustin.

  11. Chef Tyler says:

    That was so hard.
    A. 145-195-195-225-250x-250x-245x-235x-245x-235
    B. 22:49 Rx (7-5-7-8-3)

  12. Nathaniel says:

    A. Trained and built up to work weight for wod

    B. 17:46 rx

  13. Little Erin says:

    Colby is a great dude and always fun to wod with! 👨🏻‍🎤
    A. 3 reps every 2 min of 2inch drop squat snatch @55
    B. 12:25 scaled
    first round 400m run, all the rest 300m row
    4burpee c2b
    OHS @75

  14. Matt says:

    A: 145
    B: 16 Reps ( scaled to Burpee Pull-Ups)
    C: Complete

  15. Wes B. says:

    PM Open gym:
    1 mile
    2000m row
    90 cal bike

    (29:14)

  16. Bradley says:

    A. 135(3) – 155(2) – 175(2) – 190 – 205 – 215(x)

    B. 17:22 Rx+ (11/9/7/3)

  17. Mel D says:

    17:17 scaled (200m on runner, 2 RMU, 75# squat snatches)

  18. Mac says:

    205

    12:57 rx

  19. Mo says:

    290

    12:53 rx +

  20. Colby says:

    Always grateful for the encouragement and support! When I hear others pushing me along when I know how tired *they* are, it’s truly inspiring!

  21. Jeremy M. says:

    Garage workout, 5:45am:
    A1: E1:30OM, for 5rds – 10 Thrusters @95#
    A2: EMOM, for 5rds – 5 Thrusters@115#
    A3: E0:30OM, for 5rds – 3 Thrusters @135#
    B: E1:30OM, for 8rds –
    3 Position PowerClean w2s pause@each pos.
    1@Hip+1@AboveTheKnee+1@BelowTheKnee
    155-185-195-205-195-205-215-185
    C: E2MOM, for 5rds –
    10 Deadlifts@205# + 12 HRPUs
    6:45pm Open Gym:
    A: EMOM for 12min, alternating sets –
    BechPress –
    185(7)-195(6)-205(5)-205(5)-215(4)-215(4)
    TnGPowerCleans –
    185(5)-195(5)-205(4)-205(4)-215(3)-215(3)
    B: 5 rds of 10 ghds