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

Preparing to lift weights is like telling a good joke: it’s all about the setup!

ARTICLES

+ 10 Bench Press Mistakes – StrongLifts

CrossFit WOD for Tuesday 4/24

LYNNE

5 rounds for max reps:
max bench press, BW/.65BW
max pullups

Post score to whiteboard!

HIIT WOD

3:00 on, 1:00 off
– 1 ramp run
– 3 bench over & under
– 9 rolling v-up
Go for 15:00

2:00 on, 1:00 off twice
1. knuckle drag sandbag
2. body drag sandbag
3. plate jumps

2 rounds
1:00 burpees, :30 rest
1:00 jumping lunges, :30 rest
1:00 bear crawl, :30 rest
1:00 primal crawl, :30 rest

tabata one-arm plank (switch arms every round)

max wall sit (no hands on legs)

Gymnastic Strength WOD

hip extension work

Adrian, Bri, and Andrew

This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future!

ARTICLES

+ Final Results – National University – USAW

CrossFit WOD for Monday 4/23

as many reps as possible in 20 minutes:
5 clusters, 70/45kg
8 toes-through-rings
11 burpees

Post total reps to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 1/3

Coaches Choice!

Kettlebell WOD

Week 8: sumo deadlift 10×1 @ 85-95% of 1RM

YGIG for 20 minutes
deadlift
dead clean
dead clean + see saw press
6 lunges

Andrew S

ARTICLES

+ Why You Aren’t Sleeping Well – OPEX Fitness

CrossFit WOD for Friday 4/20

establish a clean & jerk 1RM

Post max to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 3/3

clean & jerk

Powerlifting WOD – Week 7/7, Day 3/3

Athlete’s Choice!

No Gymnastics Strength class as Andrew and Adrian will be in Ogden, UT coaching Bri as she competes at the USA Weightlifting University Nationals!