WORKOUT for Wednesday 9/7/2022
E5MOM for 30 minutes complete a 500m row
Score = slowest round. HS/HSPU practice during rests.
ENGINE for Wed 9/7
1:00 pike box walk
1:00 single leg squats
1:00 burpee box jump, high
Repeat for five rounds. Finish with 2:00 max calorie Echo
BODYBUILDING for Wed 9/7
30-20-10 reps of
DB SDHP
DB hang power clean
DB shrug
4-5 rounds
10 Pendlay rows
10 DB curls
REPRESENT: Persistence Athletics (Belltown) Hosts the Army Fitness Test Competition this Friday!
HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!
Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.
On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.
Feel free to grab a stack and drop them off to work and your favorite cafe!
a. establish a 1RM hang snatch in 20:00
b. establish a 1RM hang clean in 20:00
c. 500m row for time
Post all three results to whiteboard!
A.
Every 2:30 do a clean, for 17:30 (7 sets)
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Banded Glute Bridge x 20 reps (fast)
Bodyweight Bonanzas
Focus on quads, hip flexors, and traps. Partner work. Middle split practice.
+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET
