Posts

Well not quite, but we’re right there.

On tap this week: tabata ring rows, 45s (dips, t2b, box jumps, burpee box jumps), front squats, the TRIPLE 3, a FRAN variation, the 30’s Team WOD from this year’s CrossFit Games, and a CrossFit Total (1RM back squat, press, deadlift)

ANNOUNCEMENTS

– New Powerlifting and Olympic Weightlifting programs begin this week. Register to improve your strength and technique (and compete) here!
– Our next Foundations On-Ramp begins on August 21st

ARTICLES

+ How to Watch the 2018 Games – CrossFit Games

CrossFit WOD for Monday 7/30

tabata ring rows

for time:
45 (ring) dips
45 toes-to-bar
45 box jumps, 24/20″
45 burpee step-ups, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

snatch pull + power snatch + hang snatch
snatch pull + snatch variation
clean pull + clean + jerk
clean pull + clean variation
rack jerk

pullups & dips OR muscle-ups

Powerlifting WOD – Week 1/4, Day 1/3

back squat 8×5 at 65% (:75 rests)
5 sets heavy sumo deadlift

accessories

Kettlebell WOD

Sandbag drags

##Strength
– 3×5 Strict presses R and L
– 3×5 Push press R and L
– 3×5 Jerk R and L

##Technique
**Hand Switch drills**
**Descending Snatches**
Medium weight bell. Sets are unbroken
– Set 1: 10 Snatches R/L
– Set 2: 8 Snatches R/L
– Set 3: 6 Snatches R/L
– Set 4: 4 Snatches R/L
– Set 5: 2 Snatches R/L

##Workout
**5 rounds for time**
– 30 KB Swings
– 30 Burpees
– 30 sit-ups