every 4:00 for 40:00
21 double
15 calories
9 rolling v-ups
(3/2 muscle-ups)
Post attendance to whiteboard!
+ Survival of the Fittest (Opinion) – Adrian Conway for The Morning Chalkup
+ Supplements 101 – Turbo Geeks
THE CLINIC
This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!
COMMUNITY CLASS
This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!
MURPH RETEST
It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.
back squat 8×4, then
for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg
Post time to whiteboard.
+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend
5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest
Post score to whiteboard!
+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal
21-15-9 reps for time:
squat clean, 70/45kg
HSPU
Post time to whiteboard!
+ 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
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!
+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike
This means all the older models will go on sale!
tabata goblet squat, 24/16kg
AMRAP in 10:00
20 double unders
2 power snatches, 70/45kg
Post scores to whiteboard!
+ No Shirt, No Problem! – Alyssa Royse for Morning Chalk Up
+ 13 Undeniable Benefits of the Snatch –
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
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!
+ 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!
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!
+ The Art & Science of Tripping Up Stairs – Kottke
Only
Tomorrow is the same schedule + an
“HAVANA”
as many rounds as possible in 25:00
150 double
50 pushups
15 power cleans, 85/58kg
Post score to whiteboard.
+ 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
Monday 6/24
push press 3-rep, then
EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats
Tuesday 6/25
every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs
Wednesday 6/26
EMOM for 30:00
1 snatch or clean & jerk at 70% of 1RM
Thursday 6/27
EMOM for 16:00
2 back squats, 102/65kg
EMOM for 16:00
a. 50′ farmer’s walk, 2x32kg
b. :30 wall sit
Friday 6/28
EMOM for 30:00
5 pullups
10 pushups
15 squats
If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.
Saturday 6/29
SPLIT IT
100-80-60-40-20 reps for time:
partner wall ball, 20/14lbs
partner med ball situp
Sunday 6/30
WALK THE PRIDE PARADE WITH US!
We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!
11:30am-12:
+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa
+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN
+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up
