TBT to when we could watch you during your 400m runs

CrossFit WOD for Thursday 7/11

21-15-9 reps for time:
squat clean, 70/45kg
HSPU

Post time to whiteboard!

ARTICLES

+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times

Colin

CrossFit WOD for Wednesday 7/10

back squat 6×5

every 5:00 for 20:00
40 wall ball, 20/14lbs
30 calories
20 db box step overs, 24/20″ with 50/35lbs
max strict pullups in remaining time

Score = total strict pullups. Post score to whiteboard!

ARTICLES

+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike

This means all the older models will go on sale!

CrossFit WOD for Tuesday 7/9

tabata goblet squat, 24/16kg

AMRAP in 10:00
20 double unders
2 power snatches, 70/45kg

Post scores to whiteboard!

ARTICLES

+ No Shirt, No Problem! – Alyssa Royse for Morning Chalk Up
+ 13 Undeniable Benefits of the SnatchBarBend

Swole Session Squad before walking the 2019 Seattle Pride Parade

CrossFit WOD for Monday 7/8

5 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups

Compare to 4/3/2019. Post time to whiteboard!

ARTICLES

+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain by UW Medicine
+ Ube Ice Cream is the Flavor of Summer 2019, But Here’s What Filipinx Folks Want You to Know – Bustle

CrossFit WOD for Saturday 7/6

One partner works, one rests.

for time:
1k row
100 walking lunges
400m plate carry, 20/15kg
100 power cleans, 61/43kg
1k row
100 bar-facing burpees
400m plate carry, 20/15kg
100 air squats
1k row

CrossFit WOD for Sunday 7/7

establish a 1RM thruster from the rack, then

tabata thruster, 30/20kg
– On odd-numbered rest intervals, hold at the bottom of the squat.
– On even-numbered rest intervals, hold with the load overhead.

3 max-duration L-sits from the floor.

Post Tabata reps and L-sit times to whiteboard!

ARTICLES

+ Exercise As a Therapeutic Intervention For the Prevention and Treatment of Insulin Resistance – CrossFit

Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!

CrossFit WOD for Friday 7/5

tabata front squats, 43/29kg
tabata SDHP, 43/29kg

“JT”
21-15-9 reps for time:
handstand pushups
dips
pushups

Post scores and time to whiteboard!

ARTICLES

+ The Art & Science of Tripping Up Stairs – Kottke

Only 9am, 10am, and 11am classes today!

Tomorrow is the same schedule + an 11am Barbell class.

CrossFit WOD for Independence Day Thursday 7/4

“HAVANA”
as many rounds as possible in 25:00
150 double unders
50 pushups
15 power cleans, 85/58kg

Post score to whiteboard.

ARTICLES

+ The Outlaw Way Weighs In On the New CrossFit Games Format – The Barbell Spin
+ One of L.A.’s Best So-Serve Companies is Charging Influencers Double, So Please, Just Pay For Your Ice Cream – TimeOut