Posts

It’s a repeat!

CrossFit WOD for Friday 10/25

CGO 20.3 aka CGO 18.4 – Rx

for time:
21-15-9
deadlift, 102/70kg
hspu
– then –
21-15-9 deadlift, 143/93kg
50′ handstand walk

CGO 20.3 aka CGO 18.4 – Scaled

for time:
21-15-9
deadlift, 61/43kg
hand-release pushup
– then –
21-15-9 deadlift, 83/61kg
50′ bear crawl

Yes, that terrible handstand pushup standard is back. Time cap is 9:00. Post score/time to whiteboard!

FRIDAY NIGHT LIGHTS BEGINS at 5:30pm!

CrossFit WOD for Saturday 10/26

You Go, I Go!
AMRAP in 5:00 of
3 power cleans, 61/43kg
6 burpees
9 air squats

Rest 1:00 then repeat for a total of 5 cycles for max total reps. Athlete A does 3 power cleans, Athlete B does 6 burpees, Athlete A does 9 air squats, Athlete B does 3 power cleans, etc.

CrossFit WOD for Sunday 10/27

50-35-20 reps for time:
wall ball, 20/14lbs to 10/9′
double unders
kettlebell swings, 24/16kg

READ: CGO 20.3 Official Scorecard – CrossFit
WATCH: 20.3 Beginner & Intermediate Strategy – Invictus

ALSO WATCH: 20.3 Strategy, Tips, and Advice for HSPU, HS Walking & Deadlifts – Invictus

Sierra preparing to setup her lift

This week’s agenda: CGO 18.4 retest (deadlifts/hspu), back squats, tabata front squats, 30 muscle-ups, tabata cardio, push press/power clean, below-the-knee snatch + heavy snatch, snatch pulls, back squats, CGO 18.5 retest (thrusters/c2b), SUPER TOTALS, and farmer’s carry/GHDSU/muscle-up.

ARTICLES

+ Cycle #2 Program Registrations (July, August, September) – Foundation Barbell

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 time cap for both parts.

Compare to 15MAR2018. Post score/time to whiteboard.

Olympic Weightlifting WOD – Week 3/3, Day 1/3

BtK HANG SNATCH + SNATCH up to 70%, then establish a heavy SNATCH
BtK HANG CLEAN + JERK up to 70%, then establish a heavy CLEAN & JERK

jumping good am 2x6x65%
split squat 2×8/side
banded plank or HS 2x:60

Powerlifting WOD – Week 3/3, Day 1/3

box jump 4x2x95%
back squat 50/5, 60/3, 70/1, 75/AMRAP

3×25 reverse hyper
3x:60 banded plank
3×12-20 weighted lunge

ARTICLES

+ Strike-Mvmnt Pace Review – As Many Reviews As Possible
+ The Pace – Strike-Mvmnt

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 cap for both parts. Post score/time to whiteboard.

Olympic Weightlifting WOD

hang clean + clean + jerk

Powerlifting WOD

back squat
press
power clean

Gymnastics Strength WOD

handstand pushup and handstand walking development

Kettlebell WOD

Simple & Sinister

Banded Sumo Deadlift 2×10 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets