Today we celebrate our favorite Office Manager!

Jessie NOT giving us a no-rep

Wish her a HAPPY BIRTHDAY if you see her!

ARTICLES

+ The Great Kettlebell Swing Debate – Invictus Fitness

CrossFit WOD for Champagne Friday 6/1

FABULOUS FORTY

for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees

100m medicine ball (20/14#) run after every exercise.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 3/3

below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)

GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10

Powerlifting WOD – Week 1/3, Day 3/3

seated box jump 4x3x75%

press 5/3/1
deadlift 60/5 (10)

bicep opener 3×5
tricep opener 3×5
tabata assault bike

Kettlebell WOD

Simple & Sinister

CrossFit WOD for Saturday 6/2

CGO 18.1 – Rx

AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row

CGO 18.1 – Scaled

AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row

Post score to whiteboard!

CrossFit WOD for Sunday 6/3

in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank

Comments

comments