This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!
PROGRAMMING
Monday 6/17
“WINGMAN”
2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges
Start and end with a waiter’s walk around the block. Rx = 20/15kg.
Tuesday 6/18
18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg
toes-to-bar
Wednesday 6/19
floor press up to a heavy 7-rep in 10:00, then
7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups
Thursday 6/20
for time:
70 burpees
60 dips
50 box jump over, 24/20″
40 HSPU
30 single-leg squats
20 burpee-pullups
Friday 6/21
5k row for time
then practice SLIPS for as long as your 5k time.
Saturday 6/22
Tag Team DORK
AMRAP in 30:00
60 double
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees
Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags.
Sunday 6/23
OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!
ARTICLES
+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics
RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.
PROGRAMMING
Monday 6/10
6×10 push press, then
Rx
AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″
Performance
AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″
Tuesday 6/11
5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings
Wednesday 6/12 – Run Club is back at 6:30pm!
- pause back squat 5×5 at 70-75% of 1RM
- tabata front squat, 52/38kg
- 30 muscle-ups for time
Thursday 6/13
100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg
Friday 6/14
AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Saturday 6/15
YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg
Sunday 6/16
Fight Gone Bad protocol
3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.
BARBELL CLUB
We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.
ARTICLES
+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks
June is PRIDE Month and we have tons of festivities lined up for you. We’re hosting another
CLICK HERE TO PREORDER THE GOODS!
CLICK HERE TO PREORDER THE GOODS!
CLICK HERE TO PREORDER THE GOODS!
PROGRAMMING
Monday 6/3
5 rounds for max total reps. 1:00 stations of
– kettlebell swings
– broad jumps, 6/4′
– kettlebell cleans
– calorie rows
– rest
Tuesday 6/4
AMRAP in 12:00
60 double
20 dips
then 5 sets to find a max weight for CJCJJ
Wednesday 6/5
every 2:00 on the minute for 40:00
a. 25 calories
b. 20 burpees
c. 15 devil’s press
d. 10 box jump overs, 32/24″
Thursday 6/6
deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand
Friday 6/7
THE CHIEF
AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats
Rest 1 minute between rounds. Repeat for 5 total rounds. Rx = 61/43kg.
Saturday 6/8
YGIG for 15:00 to establish a heavy double of the following complex:
power clean + hang squat clean + thruster + push jerk
Sunday 6/9
10 rounds for time:
10
15 burpees
ARTICLES
+ Chunky Monkey Overnight Oats – Vital Proteins
+ A Brief History of CrossFit Games Special Invites and “Wildcards” – Morning Chalk Up
+ The Potential Side Effects of Sucralose (Splenda) – Mercola
Keep competition bumper sets together (2×10, 2×15, 2×20, 2×25) in the weightlifting area!
PROGRAMMING
Memorial Day Monday 5/27
MURPH
for time:
100
200 pushups
300 squats
1 mile run
Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest or body armor, wear it!
Tuesday 5/28
EMOM for 10 minutes:
- power snatch + hang snatch + snatch (nov)
- power snatch + OHS + snatch (int)
- power snatch + snatch balance + snatch (adv)
then 70 hang power cleans for time. Everytime you drop the bar perform 10 squat thrusts.
Wednesday 5/29
in 30 minutes complete
a. 5k
Thursday 5/30
50 burpee pullups for time, 5:00 rest then
50 burpee box jump overs (24/20″) for time, 5:00 rest then
50 bar-facing burpees for time
Friday 5/31
From 0:00 to 10:00
“KAREN”
150 wall ball (20/14lbs to 10/9′) for time
From 12:00 to 21:00
“ANNIE”
50-40-30-20-10 reps of
double unders
situps
Saturday 6/1
in teams of 3 for time:
12 rounds of DT
12 deadlifts
9 hang power cleans
6 push jerks
24 rounds of CINDY
5 pull-ups
10 pushups
15 squats
Partner 1 works DT, Party 2 works CINDY, Partner 3 rests. Rotate and share reps as needed. Rx is 52/38kg.
Sunday 6/2
5 rounds for time:
400m run
12 hang squat cleans, 61/43kg
ARTICLES
+ Say Au Revoir to That Hunk of Metal in France That Has Defined the Kilogram – NPR
+ Top 10 Reason the US Should Use the Metric System (Or SI) – More Than a Mile Behind
+ What is a Pood? – Kettlebell Kings
This Wednesday at
Speaking of which we will run three classes on Memorial Day Monday:
PROGRAMMING
Monday 5/20
3 rounds for time:
400m run
21 dumbbell push press, 50/35lbs
15 burpees
9 dumbbell step-ups/side, 50/35lbs to 24/20″
Tuesday 5/21
ZACHARY TELLIER
for time:
10 burpees
10 burpees
25 pushups
10 burpees
25 pushups
50 lunges
10 burpees
25 pushups
50 lunges
100 situps
10 burpees
25 pushups
50 lunges
100 situps
150 air squats
Wednesday 5/22 – REMINDER: SPECIAL 7AM MOBILITY CLASS WITH ANDREW
BSU back squats, 70/50kg, then
4 rounds for time:
15 kettlebells swings, 32/20kg
30 ring row
45 double
Thursday 5/23
BSU shoulder-to-overhead, 52/38kg, then
“TABATA THIS!”
row (calories)
squat
pullup
pushup
situp
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Friday 5/24
Rogue Invitational Individual Chipper
for time:
100 calories
80 wall ball, 20/14lbs to 10/9′
60 GHDSU
40 box jump overs, 24/20″
20 double KB overhead walking lunge, 2×24/16kg
Saturday 5/25 – REMIDNER: SPECIAL PULL-UP CLINIC @ 10AM WITH ANDREW
In two-person teams, AMRAP in 30:00
33 double
21/15 calories
15 double pushup burpee
9 hang power cleans, 61/43kg
Sunday 5/26 – NO CROSSFIT CLASSES
9am HIIT class with Dave!
10am Mobility class with Dave!
11AM Competitive Exercises class with Dave!
ARTICLES
+ How to Not Suck at MURPH – End of Three Fitness
+ Metabolic Effects of Intermittent Fasting – CrossFit
+ Tuesday Could Be the Beginning of the End of Philadelphia’s Soda Tax – The NY Times
PROGRAMMING
Monday 5/13
rack jerk 8×3
4 rounds for time:
10 push press, 70/48kg
20 toes-to-bar
400m run
Tuesday 5/14
for time:
7 burpee over bar
10 thrusters
7 burpee over bar
15 power snatch
7 burpee over bar
20 s2o
7 burpee over bar
25 hang snatch
7 burpee over bar
30 hang power cleans
7 burpee over bar
35 deadlifts
7 burpee over bar
Wednesday 5/15
back squats 5×10
Gymnastics Complex practice for 20:00
– 5 hanging shrugs, 4 beat kips, 3 slack kips, 1 pullup (attempt)
– 4 beat kips, 3 gymnastics kip pullups, 2 butterfly pullups
– 4 toes-to-bar, 3 pullups, 2 c2b, 1 bar muscle-ups
Thursday 5/16
as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many reps as possible at 95/55kg
EMOM for 9:00
clean & jerk + clean & 2 jerks
Friday 5/17
for time:
50-40-30-20-10 wall ball, 20/14lbs to 10/9′
10-20-30-40-50 hand-release pushups
Saturday 5/18
in teams of 3, for time:
150 deadlifts
120 overhead squats
90 shoulder-to-overhead
Rx 61/43kg, Intermediate 52/39kg, Scaled 34/25kg
COMMUNITY CLASS 12pm!
Sunday 5/19
5 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run
ARTICLES
+ The Dystopian Future of Extremely Expensive Fitness Equipment – Mel Magazine
+ Why Runners Shouldn’t Wear Flip Flops – NY Times
PROGRAMMING
It’s an EASY week! We’re going to deload specifically from heavy loading and focus on taking the time to prep the joints prior to our skill sessions.
Monday 5/6
3 push presses every :30 for 5:00 then
3 push jerks every :30 for 5:00
3 rounds for time:
800m run
25 kettlebell swings
Tuesday 5/7
for time:
100 double unders
3/2 rope climbs
50 toes-to-bar
100 double unders
3/2 rope climbs
40 alternating single-leg squats
100 double unders
3/2 rope climbs
30 hang power cleans, 43/29kg
Wednesday 5/8
back squat 12x3x60
100 gymnastics-style pullups for time
Thursday 5/9
5 rounds for max score:
1:00 max meter row
1:00 max hang power cleans, 61/43kg
1:00 rest
Friday 5/10
CGO 19.5
33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups
Saturday 5/11
between three people complete the following for time:
6k row
150 single-leg squats
90 hang cleans, 70/50kg
Sunday 5/12
5 rounds for time:
10 power snatches, 43/29kg
15 ring dips
200m run
Barbell Club: Week 1 of the May block
ARTICLES
+ Should You Do Kipping Pull-ups? – ActiveLifeRx
+ Why Does Exercise Guard Against Cancer? Inflammation May Play a Role – NY Times
+ Why Is Eating Right So Hard? – No Meat Athlete
