Hope your weekend is full of quality time with the things you love: family, friends, fitness, or otherwise!
CrossFit WOD for Friday 12/27
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 air squats
or
“MARY”
AMRAP in 20:00
5 handstand pushups
10 single leg squats, alternating
15 pullups
CrossFit WOD for Saturday 12/28
in pairs 1 round each for total time:
150 calorie row
75 perfectly-vertical kettlebell swings, 24/16/12kg
25 over & unders
CrossFit WOD for Sunday 12/29
“THE CHIEF”
AMRAP in 3:00
3 power cleans, 61/43/29kg
6 pushups
9 air squats
Repeat for a total of 5 cycles.
READ: A Case for 1×20 Training – EliteFTS
WATCH: CrossFit.com WOD Demo May 2nd, 2012 with Foundation CrossFit
We’re open today for the 9am/10am/11am classes.
As always during the Holiday Season, just check ZenPlanner for our holiday schedule.
CrossFit WOD for Christmas Wednesday 12/25
establish a heavy back squat in 10:00 then
Obstacle Course!
READ: Caffeine Attenuates High-Fat-High-Sucrose-Diet-Driven Lipogenesis and Bodyfat Accumulation – Science Hub
WATCH:
Robyn at the 2019 Cascade Classic
CrossFit WOD for Christmas Eve Tuesday 12/24
for time:
120 unbroken double unders
60 push press, 61/43/29kg
30 box jumps, 32/24/20″
READ: Landmine Squats: A Great Alternative to Traditional Squats – Bruno Strong
WATCH:
CrossFit WOD for Monday 12/23
back squat 50/5, 65/5, 75/5, 85/5+
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
-AND/OR-
“KAREN”
150 wall ball for time
Post times and scores to whiteboard!
READ: Lowering the Bar on the Low-Fat Diet – CrossFit
WATCH:
Getting the bicep to contact the head (without moving the head) requires MUCH flexibility and strength in the shoulder. Easier access means more opportunities to strengthen that position.
CrossFit WOD for Friday 12/20
AMRAP in 20:00
250m row
25 pushups
250m row
25 kettlebell push presses
Post score to whiteboard! Post-workout let’s hit lower back stretches for 1:30 intervals, followed by longer efforts using a foam roller or lacrosse ball. Finish out with a doorway chest stretch for 1:30/side.
READ: Why Depression is Common Amongst Entrepreneurs and How to Overcome – Carolyn Macdonald
WATCH:
Today has four parts- do you know how to prioritize your workout to anything other than time and weight?
CrossFit WOD for Thursday 12/19
a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort
Post results to your journal!
READ: These Researchers Think Poop Could Unlock Athletic Supremacy. Are They Right? – ESPN
WATCH:
The kipping ring muscle-up in the CrossFit world utilizes an efficient kip to deload the upper body to make the transition easier to approach and travel through.
CrossFit WOD for Wednesday 12/18
strict (chest-to-bar) pullups 2(1-2-3-2-1)
back squat 40/5, 50/5, 60/5 (3)
AMRAP in 11:00
1-3-5-7-9-11-etc of
ring muscle-ups
squat snatch, 61/43kg
Post score to whiteboard!
READ: How the Western Diet and Lifestyle Drive the Pandemic of Obesity – CrossFit
WATCH: Improving Overhead Function
