Jon working a tuck position
We work flexion exercises, like the tuck/L to strengthen the hip flexors for better positioning and eventually stronger work. If you can imagine, Jon is either holding the position statically, or he’s mid-kip to a pullup.
ARTICLES
+ The 100 Most-Influential People in Health + Fitness – Greatist
CrossFit WOD for Tuesday 6/12
back squat 5 x 5 x 70-75%, then
tabata front squats, 52/38kg, then
30 muscle-ups for time
Post scores to whiteboard!
HIIT WOD
1-to-1o nose breathing burpee ladder
5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– elevated plyo pushups
– bear hug kneel-to-stand
– bicycle kick passes
– bench over & under
Z-PRESS BRING SALLY UP
10-to-1 for time:
lateral hurdle
squat thrust
ABmaggedon
Foundations 4 WOD
AMRAP in 15 minutes
25 ball taps
20 goblet squat
15 slam ball
10 knees-to-elbows/hanging knee raise
Sierra preparing to setup her lift
This week’s agenda: CGO 18.4 retest (deadlifts/hspu), back squats, tabata front squats, 30 muscle-ups, tabata cardio, push press/power clean, below-the-knee snatch + heavy snatch, snatch pulls, back squats, CGO 18.5 retest (thrusters/c2b), SUPER TOTALS, and farmer’s carry/GHDSU/muscle-up.
ARTICLES
+ Cycle #2 Program Registrations (July, August, September) – Foundation Barbell
CrossFit WOD for Friday 3/16
CGO 18.4 Rx
21-15-9 reps of
deadlift, 102/70kg
handstand pushups
then
21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk
CGO 18.4 Scaled
21-15-9 reps of
deadlift, 61/43kg
hand-release pushups
then
21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl
9:00 time cap for both parts.
Compare to 15MAR2018. Post score/time to whiteboard.
Olympic Weightlifting WOD – Week 3/3, Day 1/3
BtK HANG SNATCH + SNATCH up to 70%, then establish a heavy SNATCH
BtK HANG CLEAN + JERK up to 70%, then establish a heavy CLEAN & JERK
jumping good am 2x6x65%
split squat 2×8/side
banded plank or HS 2x:60
Powerlifting WOD – Week 3/3, Day 1/3
box jump 4x2x95%
back squat 50/5, 60/3, 70/1, 75/AMRAP
3×25 reverse hyper
3x:60 banded plank
3×12-20 weighted lunge
The 2017 crew & supporters!
Stacey, Mikey C., Scott, and Lauren at last year’s event
** ANNOUNCEMENT! **
Next Wednesday, June 13 we will not have 6:30pm or 7:30pm classes (CrossFit and Olympic Weightlifting classes) as we’ll be holding a Staff Meeting. The last class of the day will be 5:30pm. The gym will close promptly at 6:30pm.
(Those who wanted to do the evening OWL Wednesday program will have a chance to do it in any of that Thursday’s CrossFit classes)
Zach
Another retest of the 2018 CrossFit Games Open workouts. Look forward to 18.4 and 18.5 next week! Until then hopefully you’ve been working on your double unders and muscle-ups!
ARTICLES
+ The Importance of Being Strong Enough – Heat On Minded
CrossFit WOD for Champagne Friday 6/8
CGO 18.3 – Rx
2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups
CGO 18.3 – Scaled
2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups
Compare to 09MAR2018. Post scores/times to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 3/3
BtK HANG CLEAN + CLEAN 85 / 1 (2)
2 PAUSE FRONT SQUATS + 1 JERK 80 / 1 (3)
PAUSE at KNEE CLEAN PULL 105 / 2 (3)
Accessories
GHR 3×8
ab-rollout 3×8
chinups 3×8
Powerlifting WOD – Week 2/3, Day 3/3
seated box jump 5 x 2 x 85%
PRESS 20kg/3, 60/3, 70/3, 80/3, 90/3+
DEADLIFT 55/5, 62.5/5, 67.5/3 (10)
bicep opener 3×5
tricep opener 3×5
tabata assault bike
CrossFit WOD for Saturday 6/9
establish a 1RM standing box jump, then
5 rounds for max total reps. 1:00 rest between AMRAPS.
3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups
Post score to whiteboard!
CrossFit WOD for Sunday 6/10
establish a 1RM seated box jump
FIGHT GONE BETTER
3 rounds max reps:
:60 wall ball, 20/14lbs
:60 power snatch, 35/25kg
:60 box jump, 20/16″
:60 calorie row
:60 rest
Post score to whiteboard!
Tara & Sean
#LoveWins. Every. Damn. Day.
ARTICLES
+ Russell Berger Fired from CrossFit HQ Following String of LBGTQ-Focused Tweets – BarBend
+ A Brief Timeline of the Events that Led to Berger’s Firing – Morning Chalk Up
CrossFit WOD for Thursday 6/7
for time:
40 kettlebell snatches
40 kettlebell clean & jerks
40 handstand pushups
Compare to 24MAR2018. Post time to whiteboard!
HIIT WOD – 12pm
1min work
10 cal row
Max Burpees
1min rest
keep cycling till total of 50 burpees
then
2min work
10 cal row
Max sandbag lunge steps
1min rest
keep cycling till total of 100 steps
then
3min work
10 cal row
Max dbl kb press
1min rest
keep cycling till total of 100 steps
HIIT WOD – 5:30pm
1k row
Dynamax wheels
**5 rounds: 1:15 on/45 sec off**
– Dynamax Russian Twists
– Row/AirDyne/Ski Erg
– OH Dynamax Thrusters
– Row/AirDyne/Ski Erg
– Dynamax between leg wall throws
Abs
Foundations 2 WOD
tabata intervals of:
goblet squats
ab-mat situps
SDHP
burpees
Post-workout and homework: Hips of Glory
No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.
ARTICLES
+ F*ck Burpees – Josh Wood
CrossFit WOD for Wednesday 6/6
push press 3-3-2-2-1-1
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post times to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 2/3
BtK HANG SNATCH + SNATCH 85 / 1 (2)
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)
Accessories
senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8
Powerlifting WOD – Week 2/3, Day 2/3
4×8 mb throws
BENCH 55/5, 62.5/5, 67.5/3 (10)
back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+
Kettlebell WOD
**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up
**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans
**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans
Accessory work
– Abs
MORE, MORE, MORE!
Today is the LAST DAY for FCF PRIDE 2018 Limited Edition t-shirts. Get them as this link ASAP. Tell your friends and swolemates- we’re walking the Seattle Pride Parade again this year.
ARTICLES
+ A Simple Guide to Weightlifting Competition Warmups – Catalyst Athletics
CrossFit WOD for Tuesday 6/5
back squat 5x5x65-70%
tabata front squat, 52/38kg
AMRAP in 15 minutes:
200/400/600m run, etc
8 alternating split snatches, 43/29kg
Post total split snatches completed to whiteboard!
HIIT WOD – 12pm, 5:30pm
3 rounds
100 single foot jump rope skip
100 lateral hops over jump rope
Rest 1min
-then-
3 rounds
20 dbl db z-press
10 manmakers
Rest 1min
-then-
3 rounds
20 dbl db deadlifts
10 dbl db thrusters
Foundations 1 WOD
15-12-9 reps for time:
squat
pushup
pullup
Start and end the workout with a 200m run!
