SKILLS for the Tuesday 7/12/2022 is the CLEAN
CONDITIONING for Tuesday 7/12
WORKOUT for Monday 7/11/2022
4 rounds for time:
400m run
3 rope climbs/5 ring muscle-ups/7 bar muscle-ups/10 pullups
7 (full) snatch
Choose a difficult-but-doable bodyweight pulling option:
– 3 rope climbs, anyhow (good opportunity to learn/develop a new or less-frequent skill)
– 5 muscle-ups on the rings (strict is best, but maybe working on consistency)
– 7 bar muscle-up (for technique and power timing)
– 10 pullups (basic but necessary to develop stronger shoulders)
Post times to whiteboard!
READ: We had a great turnout for yesterday’s CLEANS & KWEENS event. See the results here!
Here are the results for the 2022 Cleans & Kweens event:
Congratulations to all of the athletes, volunteers, and spectators for an incredible event. The donations for both Lambert House and wayOUT are still going as of this posting and will be open for another week!
Our forever gratitude to the indelible ALEKSA MANILA for hosting and emceeing the event! Find her on social as well.
Finally, none of this would be possible without our own Ron Hook. He put in the work in the planning and physical setup phases, staying late at the gym multiple days in a row to prepare. We appreciate you Ron!
We also had a ton of old a new friends join us today from Slate S&C, Green Lake S&C, Industrious, Emerald City CF, and more.
Thanks for playing and we hope to see you for next year’s event! Also keep an eye out for our upcoming events in 2022.
SKILLS for Saturday 7/9/2022 is the CLEAN
WORKOUT for Saturday 7/9
“TREVOR”
in teams of four, for time:
300 pullups
400 pushups
500 situps
600 squats
Post team names and times to whiteboard!
View this post on Instagram
We still need volunteers for this Sunday’s event! Email, DM, or talk to us if you can volunteer!
(You’ll get that sweet limited edition shirt!)
WORKOUT for Friday 7/8/2022
snatch 10-to-1, ascending in weight then
21-15-9 reps for time:
hang power snatch, 20/29/43kg
(ring) dips
Post times to whiteboard.
WATCH:
SKILLS for Thursday 7/7/2022 is the DEADLIFT
CONDITIONING for Thursday 7/7
WORKOUT for Wednesday 7/6/2022
EMOM x 10 minutes:
clean + push jerk + power jerk + split jerk
2 rounds for time:
20 cleans, 25/45/70kg
30 HSPU
40 burpee over bar
Post time to whiteboard!
WATCH:
SKILLS for Tuesday 7/5/2022 is the SNATCH
CONDITIONING for Tuesday 7/5
We’re on a Holiday Schedule today! And just like we do every year we will have three different workouts for the three different classes
WORKOUTS for Monday 7/4/2022
9am “LUMBERJACK 20”
20 deadlifts, 60/88/125kg
400m run
20 kettlebell swings, 16/24/32kg
400m run
20 overhead squats, 20/35/52kg
400m run
20 burpees
400m run
20 chest-to-bar pullups
400m run
20 box jumps, 12/20/24″
400m run
20 dumbbell squat cleans, 2×20/35/50lbs
400m run
10am “THE SEVEN”
Seven rounds for time of:
7 handstand pushups
7 thrusters, 29/43/61kg
7 knees-to-elbows
7 deadlifts, 55/78/112kg
7 burpees
7 kettlebell swings, 16/24/32kg
7 chest-to-bar pullups
11am “RANKEL”
AMRAP in 20 minutes:
6 deadlifts, 43/70/102kg
7 burpee-pullups
Post results to whiteboard!
WATCH:
CrossFit Links
