CrossFit WOD for Monday 3/9/2020
“TOMMY MAC”
2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 overhead squats
Rx = 52/38/25kg. 24:00 time cap. Share time to whiteboard!
READ: Tips For Staying Healthy – UCSF Health
WATCH: “Hafthor “The Mountain” Bjornsson took center stage once again in Columbus, Ohio, winning the Arnold Strongman Classic for a third consecutive year, with Mateusz Kieliszkowski finishing a close second and Martins Licis taking third. The competition featured six events across two days, with unique implements provided by Rogue Fitness, including the monstrous “Wheel of Pain,” a Husafell Stone replica, and the centerpiece of the final event, the iconic Cyr Dumbbell.”
CrossFit WOD for Sunday 3/8/2020
push press 3-3-2-2-1-1
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post times to whiteboard!
READ: Practice Consistency As a Skill – Breaking Muscle
WATCH:
With the recent news that many local companies are allowing/forcing their employees to work from home we’d like to remind everyone that you should not be coming into the gym if you are not feeling well, to wash your hands before and after your gym sessions, and to wipe down everything you’ve handled throughout your classes.
CrossFit WOD for Saturday 3/7/2020
Using a running clock, complete 50-40-30-20-10 reps for time:
wall ball, 20/14/8lbs to 10/9/9/’
hand-release pushups
at the 9:00 mark do the following complex: clean pull + 3 hang clean pulls + hang clean + jerk
Repeat every 3:00 until 24:00 (6 total sets). Share time and barbell load to whiteboard!
READ: How to Quarantine Yourself – The NY Times
WATCH:
CrossFit WOD for Friday 3/6/2020
AMRAP in 15:00
25 calories
20 toes-to-bar
15 close-grip pushups
rest 5:00 then
AMRAP in 15:00
15 pogo burpees
5 (strict) HSPU
1 (legless) rope climb
Share both scores to whiteboard.
READ: We Can Still Avoid the Worst-Case Scenario – The Atlantic
WATCH:
Another day, another birthday workout request! This time it includes some high-level skills!
As usual, we want everyone to come to class and we can modify movements, loading, skill work individually.
Just remember!
CrossFit WOD for Thursday 3/5/2020
for time:
40 burpee box jump overs, 24/20/16″
40 pullups
40 alternating single leg squats
40 wall ball, 30/20/14lbs
Each round ends with a 25′ handstand walk/bear crawls. Share time to whiteboard! Post-workout will be some wrist extension recovery work.
READ: Surfaces? Sneezes? Sex? How the Coronavirus Can and Cannot Spread – NY Times
WATCH:
Like we’ve been saying in classes: LET’S KEEP EACH OTHER SAFE AND HEALTHY!
- WASH YOUR HANDS THOROUGHLY! You’re an adult- don’t be gross and don’t skip something so important. In fact, practice good hygiene and do it before and after your workout. Also regularly shower, hydrate, wear clean clothes, and do things that put you in a good mood, etc.
- WIPE DOWN YOUR EQUIPMENT. Before and after. Maybe wipe something else as a bonus just in case- the shortage of antibac wipes in the area means that these shouldn’t be wasted on a single wipe. Be smart and economic so we can get through this together.
- WHEN IN DOUBT, STAY AT HOME! Don’t come into the gym if you’re sick. Your fitness, while important, only improves if you can allow the body through the stress/recovery cycle. Being sick is the stress so you don’t need more. Exercising would only risk getting better. Do what’s best for your health and our community. You can always work out at home.
If you were traveling abroad then maybe chill out for a couple of days to make sure you’re not carrying something that could be shared.
Our official statement on current events will be coming to your inbox shortly.
CrossFit WOD for Wednesday 3/4/2020
20:00 to build to a heavy set of:
5 hang power cleans
5 power cleans
5 shoulder-to-overheads
5 thrusters
then SLIPS and gymnastics skills work. Post-workout will be a coach-led mobility flow and if you’d like, The THICCCening!
READ: Seattle a Ghost Town As Residents Face Uncertainty – MSNBC
WATCH:
Congratulations to those who did a great job logging, included but not limited to both Sarahs, Sara, Miles, Kelsi, two Andrews, Samudra, Colin, David, Adrian, Alan, and Liz!
Now that being healthy is a priority for a ton of Washingtonians, remember that food can be your (preventative) medicine!
CrossFit WOD for Tuesday 3/3/2020
BRING A BACKPACK (No, really. Bring a backpack- it’s part of the workout!)
12:00 to establish a heavy 3-rep sumo deadlift, then
AMRAP in 10:00
10 BUMPer walkovers
10 BUMPer ground to overhead
10 BUMPER thruster
Wear a 20/14/8lbs med ball or vest or ruck if you want! Rx BUMPers (GET IT? She’s pregnant!) are 25/20/15kg
Share score to whiteboard. Post-workout is an elevated Samson stretch using the bumper before trading for a foam roller to take care of the upper glutes and lower back.
READ: Get Your Household Ready for COVID-19 – Centers for Disease Control and Prevention
WATCH:
