This week is a DELOAD week from our ongoing volume and intensity so we’ll be working lots of isometrics and positional strength. Prioritize nutrition, recovery, and flexibility work! CrossFit WOD for Monday, August 12th weighted lunge 10×5, then 3 rounds of continuous movement1:00 medicine ball clean wall ball, 20/14lbs1:00 kettlebell SDHP, 32/24kg1:00 broad jumps, 6/4′1:00 […]
CrossFit WOD for Friday, August 9th “FRAN”21-15-9 reps for time:thruster, 43/29kgpullups Post time to whiteboard. ARTICLES + Why Do the Southern Resident Orcas Only Eat Chinook Salmon? – The Stranger
CrossFit WOD for Thursday, August 8th for time:15 muscle-up + 2 dips30 single leg squats/side45 toes-to-bar60 box jump overs, 24/20″75 burpees Post time to whiteboard. ARTICLES + Strict Muscle-Up Progression – Invictus+ Slow Down to Muscle-Up – BoxRox
Another classic CrossFit benchmark: 21-15-9 reps for time of deadlifts and handstand pushups. Have you been practicing? Do you feel ready?
CrossFit WOD for Tuesday, August 6th FIRST CUT (Event #1 of the 2019 CrossFit Games) 4 rounds for time: 400m run 3/2 (legless) rope climbs 7 (squat) snatches, 75% 20:00 cap. Post time to whiteboard. ARTICLES + The 2020 CrossFit Games Open Begins October 10th – CrossFit Games
What to expect this week: three benchmark workouts with the 21-15-9 format, a workout from the 2019 CrossFit Games, a long chipper on Thursday, and EMOM power snatches & cleans and “Not LYNNE” on the weekend. CrossFit WOD for Monday, August 5th 9×3 tempo front squat @43X3 “ELIZABETH” 21-15-9 rft power clean, 61/43kg ring dips […]
We’re retesting MURPH- here’s to setting a new personal record! CrossFit WOD for August 3rd “MURPH” for time:1 mile run100 pullups200 pushups300 squats1 mile run Partition the pullups, pushups, and squats as needed. If you have a weight vest or a plate carrier, wear it! Compare to . Post time to whiteboard! ARTICLES + Government […]
Since Saturday is our MURPH retest, we will alter the schedule to be two 90:00 classes, rather than three 60:00 classes. CrossFit WOD for August 2nd “CALI BEAR” every :30 for 20:00 perform 1 power clean & jerk at 102/70/45kg (or 75% of 1RM) ARTICLES + 2019 USA Powerlifting Spokane ROOKIE Competition 9/28 – USAPL
CrossFit WOD for August 1st 5 rounds for time: 400m run 30 box jumps, 24/20″ 30 kettlebell swings, 32/24kg Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap. Post time to whiteboard. ARTICLES + How to Watch the 2019 CrossFit Games – CrossFit Games+ Understanding Chi Running vs Pose Method – Run to […]
Here’s your new challenge for this week. Regular barbell DIANE next Wednesday. CrossFit WOD for July 31st DOUBLE KETTLEBELL-IN-HAND DIANE 21-15-9 reps for time:two-in-hand kettlebell deadlifts, 2×48/32kgstrict handstand pushups Post time to whiteboard. ARTICLES + PrEP Made HIV Prevention Easier- And Now It’s Getting Even Easier – WIRED+ After Legalizing Marijuana, Colorado Saw ‘Significant Decrease’ […]
