PROGRAMMING

Monday 4/22

5 rounds for time:
50′ walking lunge, 50/35lbs
40 ab-mat situps
30 box jumps, 24/20″

Tuesday 4/23

Rx Division: AMRAP in 12:00
2-4-6-8-10-12-etc.
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

40 double unders to begin each round.

Scaled Division: AMRAP in 12:00
2-4-6-8-10-12-etc.
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

60 single unders to begin each round.

Wednesday 4/24

establish a press 1RM in 10 minutes
establish a push press 1RM in 10 minutes
establish a jerk 1RM in 10 minutes

Thursday 4/25

for completion, not time:
1-2-3-4-5 overhead squats
2-4-6-8-10 bar muscle-ups

Friday 4/26

E2MOM for 40:00
a. 80 double unders
b. 40 calories row/bike/ski
c. 20 single leg squats
d. 10 bar-facing burpees

Saturday 4/27

YGIG 6 rounds for time:
50 wall ball, 20/14lbs
10 clean & jerks, 61/43kg

Sunday 4/28

50 burpee pullups for time
(Rest 5:00)
50 burpee box jump overs, 24/20″, for time
(Rest 5:00)
50 bar-facing burpees for time

ARTICLES

+ Should You Be Eating Eggs? – NY Times
+ Austin Malleolo Deadlifted 600lbs then Ran a Marathon – MorningChalkUp
+ Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More – BarBend

Maia lunges as judge Zheng watches closely

PROGRAMMING

Monday 4/15

GROUNDHOGS DAY

27-21-15-9 reps for time:
DB squat cleans (2×50/35lbs)
toes-to-bar

100 double unders between each set.

Tuesday 4/16

FILTHY FIFTY – Rx

for time:
50 box jumps, 20″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 24/16kg
50 walking lunges, 24/16kg
50 knees-to-elbows
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees over bell
50 UB double unders

Wednesday 4/17

CF TEST 1
3-5 rounds to ramp up to a 1RM bench press and within :30 begin the pullups. Any grip is allowed as long as the range of motion is complete. Scoring: Multiply the bench press by the number of pullups completed. Scaling: Jumping c2b pullups or ring rows

CF TEST 3
tabata air squats by 4:00 of muscle-ups

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg. Scoring: the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes. Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.

Thursday 4/18

AMRAP in 30:00
30 double unders
15 calories row/bike/ski
30 double unders
15 calories bike/ski/row
400m run

Friday 4/19

AMRAP in 12 minutes
3-6-9-12-15-18-etc of
ground-to-overhead, 70/50kg
toes-to-bar

Saturday 4/20

in pairs for time:
1200m run together
100 calorie row, broken up
80 synchro wall ball, 20/14lbs to 10/9′
60 synchro med ball cleans, 20/14lbs

Sunday 4/21

“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats

ARTICLES

+ Positive Mantras – Invictus Fitness
+ Add Years to Your Life By Increasing Muscle Power, Not Muscle StrengthStudyFinds
+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up

Check out the rest of the CGO photos on our facebook page

PROGRAMMING

Monday 4/8

AMRAP in 15 minutes:
50 double unders
50 double kettlebell deadlifts, 2×32/24kg
50 goblet squats, 32/24kg
50 calorie row
50 handstand push-ups

Tuesday 4/9

150 medicine ball clean wall ball shots (20/14lbs) for time

Wednesday 4/10

7 rounds for time:
15 deadlifts, 52/38kg
12 hang power cleans, 52/38kg
9 push press, 52/38kg

Every minute on the minute do 5 burpees

Thursday 4/11

3 rounds for time:
75 air squats
25 toes-to-bar
15 floor press, 70/45kg

Friday 4/12

Performance
5-7-9-11-13 reps for time:
muscle-up
snatch, 61/43kg

Fitness
5-7-9-11-13 reps for time:
pullups
dips
snatch, 43/29kg

9:00 time cap

Saturday 4/13

in teams of two (one working at a time), for time:
50 calories each
50 pullups
40 calories each
40 chest-to-bar pullups
30 calories each
30 muscle-ups

Sunday 4/14

CrossFit Total 2
establish a 1RM
– clean
– bench press
– overhead squat

ARTICLES

+ ‘Swat the Kaiser’ and Stork Stands: The History of Army Physical Fitness – NY Times
+ HYROX – Hyrox, presented by Puma
+ Confidence is Made of Integrity, Decisiveness, and Passion – Gameplan A