Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.
ARTICLES
+ Amanda: The Woman and the WOD – BTWB
CrossFit WOD for Friday 8/11
back squats 3×20
AMANDA
9-7-5 reps for time:
muscle-ups
squat snatch, 61/43kg
Performance can attempt AMANDA .45, but there is a 14:00 cap for all workouts.
Post times to whiteboard!
Olympic Weightlifting WOD
snatches and clean & jerks
Powerlifting WOD
power cleans, back squats, presses
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Rows, squats and presses
– Swings
With any running workout, you can increase the intensity by putting on a weight-vest or ruck (We use GoRuck Ruckers). Just remember to maintain the intended stimulus the workout was designed for- in today’s case it’s an ENDURING workout, meaning it should feel like cardio: lower-powered continual movement from start to finish.
ARTICLES
+ Powerful vs Enduring – HP Athlete
CrossFit WOD for Thursday 8/10
5 rounds for time:
400m run
14 med ball cleans, 20/14lbs
14 burpee over med ball, 20/14lbs
Post time to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: 4 sets of 500m run, 50s rest, 400m run, 40s rest, 300m run. Rest 3:00 between sets
Chip C and Leah W
Let’s see how you fare with today’s chipper! The Games-level athletes hit each exercise in pretty big sets.
ARTICLES
+ Has the Smartphone Destroyed a Generation? – The Atlantic
CrossFit WOD for Wednesday 8/9
for time:
100 pullups
80 med ball situps
60 pistols, alternating
40 calorie row
20 one-arm kettlebell push press, 24/16kg
Performance does GHD situps and 32/24kg push presses.
Post times to whiteboard / comments!
Olympic Weightlifting WOD
max clean & jerk, front squats
Powerlifting WOD
back squats, bench press, deadlifts
Kettlebell WOD
– Primal movement
– Mobility work
– Get up skills
– Swing drills
– Simple & Sinister
Stacey S and Lauren B at Battle at the Ballpark 2017
ARTICLES
+ 10x Your Results, One Tiny Action at a Time (The Power of Incremental Progress) – The Mission
CrossFit WOD for Tuesday 8/8
Starting with an empty bar SNATCH every minute on the minute, adding 2-5kg each time. When you can no longer snatch you will SNATCH DEADLIFT every minute, adding 2-5kg each time.
Post both numbers to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Spinal articulation, compression work, hanging conditioning, stretching, bridge work
Endurance WOD
Short Interval: 5 sets of 4 x 50m easy jog, 50m sprint. Rest 3:00 between sets.
You can watch the events at games.crossfit.com
In celebration of this past weekend we’ll be doing our own versions of a lot of these events. Get ready!
ARTICLES
+ The 2017 CrossFit Games Events – CrossFit Games
CrossFit WOD for Monday 8/6
CGO 17.5 (Rx)
10 rounds for time:
9 thrusters, 43/29kg
35 double unders
CGO 17.5 (Scaled)
10 rounds for time:
9 thrusters, 29/20kg
35 single unders
Compare to 24MAR2017. Post times to whiteboard!
Olympic Weightlifting WOD – Max Week
snatch percentage ladder, clean & jerk percentage ladder
Powerlifting WOD – Week 10 of 12
squats, press, weighted pullups
Kettlebell WOD
– Primal mobility
– Clean and snatch skill work
We are offering a free Community CrossFit class this Saturday (8/5) at 12PM!
Our Community Classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun!
You can RSVP on our online scheduling system, or just show up!
Can’t make it? We’re having another Community Class on Sat. 8/12! Loved the Community Class so much you want more?
Our next On-ramp will run August 22nd through September 16th. The full course is 12 classes, 4-weeks. Click here for details.
Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.
Athletes must choose one course time. Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.
Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0
ARTICLES
+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media
CrossFit WOD for Friday 8/4
TREVOR
in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats
* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person
Post time to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex
Powerlifting WOD
power clean, squat, floor press
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats
Gymnastics Strength WOD
movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching
