for time:
30 hang power cleans, 70/48kg
50 wall ball, 20/14lbs
800m run
50 wall ball, 20/14lbs
30 hang power cleans, 70/48kg
Post time to whiteboard!
UPCOMING EVENTS:
+ CPR/AED Training at FCF 9/28
+ Wednesday Run Club Ends in September. Should we bring back Kettlebell class, Gymnastics class, or both?
READ: 7 Undeniable Benefits of the Overhead Press – BarBend
WATCH: Tricep “Smash”/Self-Myofascial Release – FCF YouTube
5 supersets of
5+ bench press
10 bent over rows
then
15-12-9 reps for time:
handstand pushups
pushups
ring dips
Post time to whiteboard!
READ: Teenage Boy Goes Blind After Existing on Pringles and French Fries – CNN
WATCH: Bench Press Secrets with Mark Bell – Super Training Gym
+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.
Post time to whiteboard!
READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep
This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.
3 rounds for max total reps:
1:00 burpees
1:00 wall ball, 20/14lbs to 10/9′
1:00 deadlifts, 52/38kg
1:00 med ball sit-ups, 20/14lbs
1:00 hang power cleans, 52/38kg
1:00 rest
Post score (total reps) to whiteboard!
READ: Introducing the Drop-In Doc, A Full-Service Medical Clinic Located Inside an Affiliate – Morning Chalk Up
WATCH: A Day of Eating with 2x CrossFit Games Champion Annie Thorisdottir – Renaissance Periodization
REGISTRATION FOR THE 2020 CROSSFIT GAMES OPEN IS LIVE! Click the link and get your accountability on!
Saturday 8/31
8am Competitive Exercise, 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm COMMUNITY CROSSFIT (free to all visitors, athletes, and guests)
Sunday 9/1
9am CrossFit, 9am HIIT, 10am CrossFit, 10am Mobility, 11am CrossFit, 11am Competitive Exercise
Monday 9/2
9am CrossFit, 10am CrossFit, 11am CrossFit, 9-11am Guided Training
Please RSVP for your classes!
CGO 19.5
33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups
20:00 time limit. Post time to whiteboard!
READ: CrossFit Open 19.5 Preliminary Analysis Strategies – Beyond the Whiteboard Blog
WATCH: CrossFit Games Open 19.5 Tips by TrainFTW by Matt Chan
AMRAP in 20:00
400m kettlebell rack walk
30 bar-facing burpees
Rest 5:00 then on a 10:00 clock
– Complete 50 ring dips
– In the remaining time establish a 1RM clean
You have one score: total burpees multiplied by the weight of your heaviest successful clean. Post score to whiteboard.
READ: Praise, Don’t Tease, and Other Tips to Help Kids With Their Weight – NPR
WATCH: How to Time Warm-ups in Weightlifting Competition, Counting Attempts – Catalyst Athletics
press 5-5-5-3-3-1-1+, then
Wodapalooza Online Qualifier #1
AMRAP in 9:00
3-6-9-12-15 reps of
hang power snatch, 34/25/20/15kg
overhead squat, 34/25/20/15kg
30 double unders to finish each round. Post score to whiteboard!
This means you’d pickup a bar, do 3 hang power snatches, 3 overhead squats, 30 double unders. Then 6 hps + 6 ohs + 30 du. Then 9/9/30, 12/12/30, 15/15/30, etc.
READ: Wodapalooza Week 1, Workout 1 SCORECARD – WZA
WATCH: Jacob Heppner’s WZAOQ #1 Tips, Strategies, & Pacing
every 2:00 on the minute for 40:00
a. 60 UB double unders
b. 40 calories
c. 20 medicine ball clean, 20/14lbs
d. 10 box jumps, 32/24″
Post time to whiteboard
READ: Helping Children Learn to Eat Well – NY Times
WATCH: How To Do Double Unders – What Helped ME by Cole Sager
overhead/front squat 8×3
21-15-9 reps for time:
hang power clean, 50/35kg
burpee-over-bar
Run 400m to start each round. Post time to whiteboard!
READ: How the Ancient World Lifted Weights – BarBend
WATCH: Inside Westside Barbell, Powerlifting’s Most Exclusive and Controversial Gym by VICE Sports
In the dead center of Ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerlifting’s most controversial and exclusive gym — Westside Barbell. Founded in 1987 by Louie Simmons, the gym is now a legend in the powerlifting and strength sports world thanks to the methods and training machines Louie has developed, and the 140 plus world records the gym has broke in competition. However, Louie and some of his lifters hold very unapologetic stances on steroids and their use of them, and this has left the gym mired in controversy. We traveled to Columbus, Ohio to meet with Louie and some of the lifters at Westside to talk with them about the culture of the gym, Louie’s renowned training methods and their use of performance-enhancing drugs.
FILTHY FIFTY – Rx
for time:
50 box jumps
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders
FILTHY FIFTY – Performance
for time:
50 box jumps, 32/24″
50 pullups
50 perfectly-vertical kettlebell swings, 32/24kg
50 jumping lunges
50 toes-to-bar
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees-over-bar
50 UB double unders
Compare to 4/16/19. Post time to whiteboard!
+ Why You Should Pull the SSB Handles While Squatting – EliteFTS
+ Westside Vs The World – Netflix
