CrossFit WOD for Friday, August 9th
“FRAN”
21-15-9 reps for time:
thruster, 43/29kg
pullups
Post time to whiteboard.
ARTICLES
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CrossFit WOD for Thursday, August 8th
for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees
Post time to whiteboard.
ARTICLES
+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox
CrossFit WOD for Wednesday, August 7th
“DIANE”
21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups
Post time to whiteboard.
Run Club, 6:30pm
We will meet at the bottom of the ramp, jog over to the track and do a team warmup.
2 rounds
2x400m, :45 rest b/t
3:00 rest
8x100m, :10 rest b/t
3:00 rest
2x400m, :45 rest b/t
Pacing: For the 400’s add :45 to your Mile PR Pace then divide by 4. Example: if mile PR is 6:15 my pace for the 400’s today should be 1:45 (6:15+:45=7:00, 7:00/4=1:45). The 100s should be fast, but not a full-on sprint. Take a calculated risk and see if you can push it keeping in mind you have two 400m as a finale. The 100s are the focus of the workout today.
ARTICLES
+ Ch 1: How Under Armour Is Helping James Newbury Prep, Train, and Recover – BarBend
+ Get To Know Maxwell’s Equations- You’re Using Them Right Now – WIRED
CrossFit WOD for Tuesday, August 6th
FIRST CUT (Event #1 of the 2019 CrossFit Games)
4 rounds for time:
400m run
3/2 (legless) rope climbs
7 (squat) snatches, 75%
20:00 cap. Post time to whiteboard.
ARTICLES
+ The 2020 CrossFit Games Open Begins October 10th – CrossFit Games
What to expect this week: three benchmark workouts with the 21-15-9 format, a workout from the 2019 CrossFit Games, a long chipper on Thursday, and EMOM power snatches & cleans and “Not LYNNE” on the weekend.
CrossFit WOD for Monday, August 5th
9×3 tempo front squat @43X3
“ELIZABETH”
21-15-9 rft
power clean, 61/43kg
ring dips
then
“ANNIE”
50-40-30-20-10 reps for time:
double unders
ab-mat situps
Both benchmarks have an 8:00 limit. 3:00 rest between the two. Post times to whiteboard!
Barbell Club
We’re in Week 2. Powerlifting is in their Intensification phase. Olympic Weightlifting is working on better pulling timing and positioning.
DOWNLOAD THE PROGRAM PDF
(Aug 2019 Powerlifting Week 2)
(Aug 2019 Olympic Weightlifting Week 2)
ARTICLES
+ The Greatest of All Time – Morning Chalk Up
+ Customize Your Nike Metcon 5 (Only 36 Hours to Make the Fraser Championship shoe) – Nike
We’re retesting MURPH- here’s to setting a new personal record!
CrossFit WOD for August 3rd
“MURPH”
for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Partition the pullups, pushups, and squats as needed. If you have a weight vest or a plate carrier, wear it!
Compare to . Post time to whiteboard!
ARTICLES
+ Government Panel Rules Saturated Fat Bad For You – Daily Mail
Since Saturday is our MURPH retest, we will alter the schedule to be two 90:00 classes, rather than three 60:00 classes.
CrossFit WOD for August 2nd
“CALI BEAR”
every :30 for 20:00 perform 1 power clean & jerk at 102/70/45kg (or 75% of 1RM)
ARTICLES
+ 2019 USA Powerlifting Spokane ROOKIE Competition 9/28 – USAPL
CrossFit WOD for August 1st
5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg
Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.
Post time to whiteboard.
ARTICLES
+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish
Here’s your new challenge for this week. Regular barbell DIANE next Wednesday.
CrossFit WOD for July 31st
DOUBLE KETTLEBELL-IN-HAND DIANE
21-15-9 reps for time:
two-in-hand kettlebell deadlifts, 2×48/32kg
strict handstand pushups
Post time to whiteboard.
ARTICLES
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If you pre-ordered one of these badass double-walled stainless steel shaker bottles, then you can pick it up in the gym!
If you haven’t, order one now for delivery in early August.
CrossFit WOD for Tuesday 7/30
for time:
15 hang power snatch
15 push press
15 clean & jerk
15 push press
15 hang power snatch
Run 200m after each movement. Rx = 50/30kg. Post time to whiteboard!
HIIT, 12pm & 6:30
Mobility, 6:30pm
Gymnastics-style stretching, shoulder extension, chest openers, groin, and forearms.
ARTICLES
+ How to Watch the 2019 CrossFit Games – Morning Chalk Up
+ Mat Fraser: The Loss That Launched a Legacy – CNN
CrossFit Links
