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 (total reps completed) to whiteboard!
READ: This 80-Year-Old CrossFit Stud Can Probably Outlift You – Men’s Health
WATCH:
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 the hard roller (not foam!) followed by lacrosse balls or Theracanes to the biceps and triceps.
READ: The 2020 Rogue Qualifier Leaderboard – Rogue Fitness
WATCH:
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 a Metric on Quality: The #800gChallenge – Optimize Nutrition
WATCH: How Does Injury Happen? Load vs. Capacity – ActiveLifeRx
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 hip flexors for all the squat cleans.
READ: The Beginners Guide to the Whole30 Diet – Greatist
WATCH:
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 scores here. Post-workout would be stretching out those pesky hip flexors and then rolling out the calves for no more than 2:00 at a time. Rounds of repetition up to you!
READ: CrossFit Wins $4 Million Sanction in Lawsuit Stemming From Now-Retracted Paper – Retraction Watch
WATCH:
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 Up
WATCH:
Thanks to everyone who came out to last night’s ski/snowboard waxing party. We hope you feel more empowered doing it yourself now!
Missed it? It won’t be our only one for sure- keep an eye out for the next one here!
CrossFit WOD for Saturday 1/11
CrossFit Linchpin Test 10
5 rounds for time:
15 wall ball, 20/14/8lbs to 10/9/9’
15 power cleans, 43/29/20kg
Post time to whiteboard.
READ: Professional Training: Scaling, Part 1 – CrossFit
WATCH:
