CrossFit WOD for Tuesday 7/23
for time:
10 snatch, 60/35
20 hang cleans, 70/45kg
30 front squats, 80/55kg
40 deadlifts, 90/65kg
Use one barbell. Post time to whiteboard.
CompEx WOD, 5:50am
Barbell skill warmup into clean & jerk on-the-minute lifts.
for time:
4 thrusters, 1 rope climb
8 thrusters, 2 rope climbs
12 thrusters, 3 rope climbs
10:00 cap.
accessories: good am, strict pullups, db rows, mb chest pass, lateral raises, etc.
Mobility, 6:30pm
stretch hip flexors, glutes, and hamstrings. tissue mobilization for TFL, piriformis, infraspinatus, traps, triceps.
ARTICLES
+ There Are Worms in the Blackberries You Just Picked – KUOW
+ CrossFit Affiliate Become Community Lifeboats to Combat Childhood Obesity – Morning Chalk Up
This week is TEST WEEK so we’ll establish a time for today’s workout for a retest in the future, a barbell race, strict press max, Death By Presses, a row effort, a retest of a gymnastics chipper for late June, MURPH retest on Saturday, and EMOM snatch/clean & jerks. Rest, recover, and make sure you sleep well and eat well!
CrossFit WOD for Monday 7/22
back squat 10×2 at 32X1, then
21-15-9 reps for time:
thrusters, 52/38kg
toes-to-bar
Run 400m at the end of each round. Post time to whiteboard!
BARBELL CLUB
It’s Test Week in our Barbell Classes! Let’s max out some snatch doubles and clean & jerk doubles and set a benchmark for the rest of Summer.
ARTICLES
+ Behind Closed Doors with the City Council and Pro Sports – Ann Davison Sattler for City Council
+ Should We Replace Mental Health Meds With Exercise? – Big Think
CrossFit WOD for Saturday 7/20
5 rounds for time YGIG:
30 wall ball, 20/14lbs
30 sumo deadlift high-pull, 35/25kg
30 box jump, 20″
30/20 calorie row
30 burpee
20 power clean, 35/25kg
20 front lunge, 35/25kg
Post partners and time to whiteboard!
FCF WORKSHOP at 10am
Covering SLIPS (Scales, L-sits, Inversions, Planks, and Stretching) as a means to improve your gymnastic abilities, as well as provide a framework for practice before and after classes.
Community Class at 12pm.
Every body is free to join- just show up 10 minutes before class to fill out a waiver.
CrossFit WOD for Sunday 7/21
for time:
800m run
50 pullups
100 pushups
150 air squats
800m run
Partition the pullups, pushups, and squats as needed. If you have a vest/body armor, wear it! Post time to whiteboard!
ARTICLES
+ On His 80th Birthday, This CrossFit Trainer Finished a Workout That Would Humble Anyone – BarBend
SLIPS clinic tomorrow at 10am!
Community Class at 12pm!
CrossFit WOD for Friday 7/19
every minute on the minute for 10:00
3 snatches -OR- clean & jerks, 61/43kg or 70% of 1RM
-OR-
every minute on the minute for 15:00
2 snatches -OR- clean & jerks, 70/50kg or 80% of 1RM
Post attendance to whiteboard!
ARTICLES
+ Zucchini Lasagna Recipe – Ambitious Kitchen
+ 5 Emergencies: Do You Know What To Do? – WebMD
CrossFit WOD for Thursday 7/17
“CANDY”
5 rounds for time:
20 pullups
40 pushups
60 squats
or
“MAGGIE”
5 rounds for time:
20 handstand pushups
40 pullups
60 alternating single-leg squats
Post time to whiteboard!
ARTICLES
+ Here’s What Weight-Loss Advice Looked Like Nearly 100 Years Ago – Reader’s Digest
+ Sugarpill Founder Believes Wellness is Liberation – Mindful Feminism
Limited Edition FCF 2019 Blender Bottle pre-sale is on! This Radian model from Blender Bottle is one of my favorites due to
+ having double-wall insulation that allows your drink to stay cool
+ having a detachable carry loop that also holds the top to the lid
+ including their signature BlenderBall wire
+ being made of stainless steel to avoid the dreaded protein smell!
+ having a wide mouth for easier cleaning (
Preorder by clicking here! They’ll be in towards the end of the month.
CrossFit WOD for Wednesday 7/17
alternating top-to-top kettlebell presses 6×8
5 rounds for time:
7 front squats, 70/50kg
9 burpee box jump, 32/24″
400m run
ARTICLES
+ How Mr. Royal H. Burpee Invented the Most-Despised Movement in Fitness – BarBend
+ Saved By the Barbell 2019 Registration – CrossFit
CrossFit WOD for Tuesday 7/16
every 4:00 for 40:00
21 double
15 calories
9 rolling v-ups
(3/2 muscle-ups)
Post attendance to whiteboard!
ARTICLES
+ Survival of the Fittest (Opinion) – Adrian Conway for The Morning Chalkup
+ Supplements 101 – Turbo Geeks
