Mrs. OKAY BRO at the last In-House Foundation Barbell Weightlifting Meet
Sign up for the next Olympic Weightlifting or Powerlifting program here!
ARTICLES
+ Older, Fitter: Lowering Stress and Managing the Stuff Within Your Control – Beyond the Whiteboard
CrossFit WOD for Wednesday 5/2
“OKAYBRO”
Perform 10 rounds of the following complex for max load:
– power clean
– jerk dip squat
– jerk
– back squat
– BtN jerk
Post heaviest load to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 2/3
hang clean triples, deadlift max
Kettlebell WOD
odd object Turkish Get Ups, then
Simple & Sinister, then
1000m row before max unbroken kettlebell swings
Yesterday we had four WODclub celebrations: Rachel (50), Chris (300), Rachael (500), Ann-Marie (1000)
ARTICLES
+ Father Saves Baby Son’s Life with CPR – BBC News
CrossFit WOD for Tuesday 5/1
“OTIS”
AMRAP in 15 minutes:
1-2-3-4-5-6-7-etc of
back squat, 1.5BW/BW
strict press, .75/.5BW
deadlift, 1.5BW/BW
Post rounds completed to comments.
HIIT WOD – 12pm
1-to-1o nose breathing burpee ladder
5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– med ball wood chop
– bear hug kneel-to-stand
– side-to-side rotating plank
– lateral mountain climber
BRING SALLY UP
10-to-1 for time:
lateral hurdle
squat thrust
ABmaggedon
HIIT WOD – 5:30pm
A)
1:00 on/:15 off
agility ladder
battle ropes
toes through rings
banded hip extensions
repeat for 3 rounds
B)
:40 on/:20 off for 10:00
knee tuck and hollow
bench up and over
alternating front scales
*hold active squat position for last round
C)
max Chinese plank hold
Jeff P, circa 2013
Workout lookahead: OTIS, the OKAYBRO complex, a Team WOD, NANCY, touch-and-go clean & jerks, hspu/double unders, bench press, and tabata midline work.
ARTICLES
+ Rings (Gymnastics) – Wikipedia
CrossFit WOD for Monday 4/30
“CANDY”
5 rounds for time:
20 pullups
40 pushups
60 squats
Olympic Weightlifting WOD – Buffer Week 1/2, Day 1/3
establish and practice positions and transitions for better HANG versions of the lifts
accessories: shrugs, scap work, knee jump + broad jump
Kettlebell WOD
Week 9: Retest 1RM sumo deadlift, then
Kettlebell “JACK”
AMRAP in 20 minutes:
10 push presses
10 kettlebell swings
10 box jumps
Or halvsies. Either way!
ARTICLES
+ My Sister’s Green Chicken – Nom Nom Paleo
CrossFit WOD for Friday 4/27
1/2 CGO 18.3 – Rx
2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups
1/2 CGO 18.3 – Scaled
2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups
Post time or score to whiteboard!
Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3
Coaches Choice!
Kettlebell WOD
banded deadlift 10×2@55%
EMOM for 10 minutes: 15 kettlebell swings
YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills
Gymnastics Strength WOD
intro to still rings
WEEKEND WORKOUTS
CrossFit WOD for Saturday 4/28
DOUBLE HELEN
3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups
CrossFit WOD for Sunday 4/29
30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar
Mark vs Nate!
ARTICLES
+ The Corruption of Evidence-Based Medicine– Killing for Profit – Dr. Jason Fung for Medium
CrossFit WOD for Thursday 4/26
Establish a sumo deadlift 5RM in 20 minutes, then split squat 5×5/side. Finish out with ABmaggedon.
Post 5RM to whiteboard!
HIIT WOD
TEMPO / TIME TRAIL
10-9-8-7-6-5-4-3-2-1
row Cal
burpee
situp
air squat
kb Russian swing
every 2 mins rest 30s
Colin’s Super Secret Rope Climb Guard Method
ARTICLES
+ Sam Briggs Withdraws From Regionals, Finishes AGOQ – Morning Chalkup
CrossFit WOD for Wednesday 4/25
Online Age Qualifier 18.1
for time:
4 thrusters, 61/43kg
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
15 minute time cap.
NOTES: Figure out the most efficient way to do a rope pull because that’s all rope climbing is- can you easily move up and down the rope so that you can get through this skill work? Protect your shoes and shins as needed and scale your skills.
Post time/score (total completed reps) to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 2/3
Coach’s Choice
Kettlebell WOD
500m row
Complex A
500m row
Complex A
500m row
Complex B
500m row
Complex B
Complex A, single arm/per side
5 swings
5 snatches
5 windmills
Complex B, double bells
10 deadlifts
10 side bends
5 cleans
6 alternating press
6 squats
