CrossFit WOD for Thursday, August 22nd
front squat 5×5, then
5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Post time to whiteboard!
ARTICLES
+ My Coming Out Story – Alec Smith
+ 10 Ways to Develop Mental Toughness – Morning Chalk Up
What’s your best handstand skill? Skills?
CrossFit WOD for Wednesday, August 21st
10:00 of handstand work
3 rounds for time:
90 double
30 alternating dumbbell snatch, 50/35lbs
Post time to whiteboard!
ARTICLES
+ How to Learn Double Unders Fast! – Structure Your Strength
+ Sprints Cutting to the Core of CrossFit – Morning Chalk Up
CrossFit WOD for Tuesday, August 20th
for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 snatch, 60/35kg
Compare to July 26th, 2019. Post time to whiteboard!
ARTICLES
+ How Long Should You Rest Between Sets? What the Science Suggests – BarBend
+ Blake and Gemili Duel to Near Dead Heat in 100m Dash – NBC Sports
CrossFit WOD for Monday, August 19th
overhead squat 7×4, then
AMRAP in 20:00
15 wall ball
400m run
15 wall ball
500m row
Goal is to use a weight that challenges you to do the wall ball sets unbroken. Post total wall balls completed to whiteboard!
BARBELL CLUB
It’s TEST WEEK so get your mind right: In the Olympic Weightlifting track you will max out a simple power + full sequence for the contested lifts, and a chance at overhead squat and front squat maxes. In Powerlifting you’ll have some opportunities to hit 1RM in any of the following: back squat, box squat, front squat, strict press, seated press, push press, bench press, sumo deadlift, and the conventional deadlift.
ARTICLES
+ Predicting Snatch and Clean & Jerk 1RMs – Catalyst Athletics
+ Simone Biles: The GOAT Claims Her 6th National Championship – NBC Sports
CrossFit WOD for Saturday, August 17th
With a partner complete 14 rounds for time:
7 HSPU
7 thruster
7 k2e
7 deadlift
7 burpees
7
7 pull-ups
Alternate each exercise with a partner until you complete 14 total rounds together. (Athlete A does 7 HSPU, Athlete B does 7 thrusters, Athlete A does 7 knees-to-elbows, etc)
Post time to whiteboard.
CrossFit WOD for Sunday, August 18th
50-40-30-20-10 reps for time:
calories
chest-to-bar
YOU GO, I GO. One athlete working at a time. Post time to whiteboard.
ARTICLES
Come join us tonight after the
CrossFit WOD for Friday, August 16th
“THE STANDARD”
for time:
30 clean & jerks, 61/43kg
30 muscle-ups
30 snatches, 61/43kg
Post time to whiteboard!
ARTICLES
+ The 2025 CrossFit Games: What Will the Standards Be? – Box Life
CrossFit WOD for Tuesday, August 15th
for time:
10 bar muscle-up
20 inverted burpees
10 bar muscle-ups
30 strict HSPU
10 bar muscle-ups
40 jumping single leg squats, alternating
10 bar muscle-ups
ARTICLES
+ Think You’ve Mastered the Burpee? Get Back to Me After You Flip It and Reverse It – Well and Good
+ Ebola Is Now Curable. Here’s How the New Treatments Work – WIRED
