JACK

Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.

“Handles” going overhead at last year’s Battle at the Ballpark

ARTICLES

+ Coaches Corner: Prepping For Murph – Beyond the Whiteboard

CrossFit WOD for Friday 5/18

JACK

AMRAP in 20 minutes:
10 push presses, 52/38kg
10 kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post total reps completed to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 3/3

hang snatches 80/3 (3)
hang cleans 80/3 (3)

GHR 3×12
ab-rollouts 3×12
lat flys 3×12
50 banded good mornings

Powerlifting WOD – Week 2/3, Day 3/3

deadlifts 90/3+

db chest press 5×12
db row 5×12
reverse hyper 5×12

Kettlebell WOD

A) Rack pull deadlifts 10×2 @ 85-90%

B) 50-40-30-20-10 reps ft:
goblet squats
kb swings