SKILLS for Thursday 3/17/2022 is the SQUAT
CONDITIONING for Thursday 3/17/2022
Athlete’s Choice!
WORKOUT for Wednesday 3/16/2022
“Pyramid Double HELEN”
for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups
Compare to 9/17/202, 8/3/2017
-OR-
“HELEN+”
5 rounds for time:
400m run
21 kettlebell swings, 12/16/24kg
12 pullups
Compare to 8/22/2019. Post results to whiteboard!
WATCH:
The crew after completing and supporting CGO 22.3
We’re doing the FINAL tally of the Intramural Open so hold tight!
CONDITIONING for Tuesday 3/15/2022
READ: 22.3 Live Analysis – r/crossfit
It’s time for a new cycle of programming. The next four weeks will be focused on other benchmarks other than CGO (CrossFit Games Open) workouts: regular squatting, snatching, and pressing days, with pulling and gymnastics sprinkled throughout.
I think with the mask mandate lifted it might be time to program running back into workouts as well. BE PREPARED. And don’t cherry pick. That said if you prefer to NOT be around folx with unknown vaccination status we’ll always have row/bike/ski/jump rope options for you inside our facility.
WORKOUT for Monday 3/14/2022
5 rounds for max total reps:
max touch-and-go sumo deadlifts, 45/70/100kg
max toes-to-bar
Post score (max total SDL/max total t2b) to whiteboard!
WATCH:
The Open is over )=
But now we get to focus on more of a wider scope in training! Also new classes on the horizon!
For now join us for YOGA on Zoom with IVAN.MVMT at 10am. RSVP via PushPress for access.
CONDITIONING for Sunday 3/13/2022
THIS IS IT! The final week of the 2022 CrossFit Games Open is here and that means we’re at the finish line for our first 2022 Intramural Open. On Saturday we will see who comes out on top in one last workout battle!
The theme of the week is THE 80’s
We’ll also be providing free burgers and fixings and beer. Feel free to bring side dishes (spirit points?) and other tasty treats for all your fitness friends!
WORKOUT for Friday 3/11/2022
for time:
21 pull-ups
42 double-unders
21 thrusters, 29/43kg
18 chest-to-bar pull-ups
36 double-unders
18 thrusters, 34/52kg
15 bar muscle-ups
30 double-unders
15 thrusters, 38/61kg
12:00 cap.
READ: CrossFit Open 22.3 Workout Description and Strategies – Morning Chalk Up
Also
MOBILITY for Thursday 3/10/2022
READ: How to Watch Open Announcement 22.3 – Morning Chalk Up
WORKOUT for Wednesday 3/9/2022
AMRAP in 25:00
10 hand-release target burpees
20 pushups
30 situps
10 hand-release target burpees
20 pushups
30 situps
40 lunges
50 calorie row -OR- double unders (whichever is more difficult for you)
Post scores to whiteboard.
WATCH:
SKILLS for Tuesday 3/8/2022 is BENCH PRESS
WORKOUT for Tuesday 3/8/2022
READ: Levels: A New Way to Enjoy CrossFit Competitions – CrossFit Games
The crew from 22.2
This weekend is the FINAL CrossFit Games Open workout of the 2022 season and we’re going to finish it with a bang! We’ll be grilling and we’ll have a keg for those completing/judging/watching the 22.3 throwdown.
We’ll also finish this season out with two more events for those present!
WORKOUT for Monday 3/7/2022
AMRAP in 15:00
15 toes-to-bar
10 thrusters
5 cleans
15 chest-to-bar
10 thrusters
5 jerks
then in 7:00 establish a 1RM snatch
Rx = 24/35/53kg. Post both score and max weight to whiteboard!
WATCH:
CrossFit Links
