Entries by AB

Bench Press Back

CrossFit WOD for Tuesday 1/21/2020 bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+ 5 rounds, each for time: 500m row 24 toes-to-bar 12 (6/6) dumbbell hang clean & jerk, 50/35lbs Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on […]

Nutrition Challenge Prep

We have a simple Nutrition Challenge coming in February- are you in? Here’s a simple homework assignment: record what you eat, when you eat, and about how much you eat for a full seven-day stretch. Bonus points for including wake time, hydration quantity, and sleep time. in the meantime make sure you read the links […]

Skills Chipper

We’re almost done with our 8-week pull-up ladder and our strict muscle-up progressions. We’ll be moving into handstand practice. CrossFit WOD for Sunday 1/19/2020 AMRAP in 15:00 45 calorie row 35 wall ball, 20/14/8lbs to 10/9/9’ 25 toes-to-bar 15 burpee muscle-ups Then find a 1RM snatch in 5:00 Score = total reps x kilograms snatched. […]

Farmers Chipper

CrossFit WOD for Saturday 1/18/2020 for time: 200m farmer’s carry 60 anchored situps 200m farmer’s carry 50 db step-ups/side 200m farmer’s carry 40 db hang snatch/side 200m farmer’s carry 30 devil’s presses 200m farmer’s carry 20 db deadlifts 200m farmer’s carry Ideal loading is 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells. Post time to whiteboard! READ: The […]

Nate Friday

And just like that we’re halfway through January! Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share. CrossFit WOD for Champagne Friday 1/17 “NATE”AMRAP in 20 minutes: 2 muscle-ups 4 handstand pushups 8 kettlebell swings, 32/24kg Post score […]

Not Quite Rogue Qualifier 20.1

If you weren’t in on Sunday feel free to do the actual version of the Rogue Qualifier: CrossFit WOD for Thursday 1/16/2020 AMRAP 10min 1000m row 30 cleans, 35/25/15kg 1000m row 30 jerks, 35/25/15kg The jerk is an actual jerk- the movement must involve a redip. Share score to whiteboard! Post-workout involves quad rolling on […]

Rogue Qualifier 20.4

CrossFit WOD for Wednesday 1/15/2020 ROGUE QUALIFIER 20.4 AMRAP in 6:00 3 box jumps overs, 24/20/16″ 6 deadlifts, 116/79/55kg 9 bar-facing burpees Share score to whiteboard! Post-workout should restore that posterior chain: arches of the feet, calves, hamstrings, glutes, and back. Starting with some Super Pigeon (:30+/position/side), and foam rolling the lower/middle/upper back. READ: Putting […]

Rogue Qualifier 20.2

Did Bobby just a.) stand up a clean?b.) set up for a jerk?c.) get a picture taken mid-thruster? CrossFit WOD for Tuesday 1/14/2020 Rogue Qualifier 20.2 for time (12:00 time cap)3-6-9-12 pullup squat clean, 61/43/29kg immediately into 12-9-6-3  bar muscle-up  squat cleans, 84/57/40kg Share score/time to whiteboard. Post-workout should focus on the lats from all the pulling and the […]

Rogue Online Qualifier 20.3

CrossFit WOD for Mournful Monday 1/13 ROGUE QUALIFIER 20.3 AMRAP in 20:00  100 double unders  80 alternating dumbbell snatches, 50/35/20lbs  100 double unders  60 toes-to-bar  100 double unders  40 double dumbbell squat, 2×50/35/20lbs  100 double unders  20 strict HSPU Post time to whiteboard unless actually registered for the Qualifier, in which case enter your official […]

Rogue Invitational Qualifier 2020

CrossFit WOD for Sunday 1/12 Rogue Qualifier Workout 1 AMRAP in 10:00 1000m row 75 thrusters, 35/25/15kg Post score to whiteboard. READ: An Open Letter About the Need for Greater Awareness of Caffeine Levels in Energy Drinks – Morning Chalk UpWATCH: