TEAM WORKOUT for Saturday 12/18/2021
You Go, I Go AMRAP in 20:00
15/20 calorie row
7/10 push jerks, 30/50kg
Max back squats, 50/74kg
Score is total back squats. At the call of “TIME” finish out with 400 crunches (cumulative) for time!
READ: The History of the Metal Box That’s Wrecking the Supply Chain – Vox
WORKOUT for Friday 12/17/2021
“12 Days of CrossFit”
In cumulative song format, for time:
100m run
2×50’ bear crawl
3sec (FS) handstand
4 DB CJ, 2×35/50lbs
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 16/24kg
8 toes-to-bar
9 (ring) dips
10 squat thrusts
11 pullups
12 rocking pistols
Post time to whiteboard!
WATCH:
CONDITIONING for Thursday 12/16/2021
READ: AB’s CrossFit Gift Guide, Pt 2 (of 3) – Foundation Gym
WORKOUT for Wednesday 12/15/2021
every 3:00 for 5 rounds:
15 box jumps, 24/36”
10 deadlifts
5 touch-and-go (squat) snatches
Build that (squat) snatch up as heavy as possible. Post heaviest snatch to whiteboard.
READ: Why It’s Okay to Use “They” As a Singular Pronoun – WordGenius
CONDITIONING for Tuesday 12/14/2021
READ: AB’s CrossFit Gift Guide 2021, Part 1 – Foundation Gym
CONDITIONING for Tuesday 12/14/2021
NEED GRIPS? These are my favorite ones: 3-Finger FC Travis Mayer Edition Grips – Victory Grips
WORKOUT for Monday 12/13/2021
7 rounds for time:
200m run
15 hang clean, 30/52kg
10 pogo burpees
Post times to whiteboard!
READ: CrossFit Moves Into Primary Health Care Realm – WebMD
Join us at 10am for YOGA with IVAN.MVMT when you RSVP via PushPress for meeting room info.
HIIT for Sunday 12/12/2021
Shall we bring back the HIIT classes once or twice a week in 2022?
SKILLS for Saturday 12/11/2021 is BENCH PRESS
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TEAM WORKOUT for Saturday 12/11/2021
20 rounds for time:
15 perfectly-vertical kettlebell swings, 16/24kg
3 jerks, 50/70kg
Partners alternate rounds (so each does 10 rounds total). Post team and times to whiteboard!
WORKOUT for Friday 12/10/2021
“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats
OR
“MARY”
AMRAP in 20:00
5 HSPU
10 pistols
15 pullups
Post scores (total reps completed) to whiteboard!
RECOMMENDATION: Don’t have a weightlifting belt? Try one of these Element26 belts- it basically functions like the super popular 2Pood belts at a fraction of the cost.
