Pink hair, don’t care
A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years!
PROGRAMMING
Mobility Monday 12/17
back squat 5×5, then
AMRAP in 15 minutes:
15 wall ball, 20/14# to 10/9′
9 double unders
3 muscle-ups
Go unbroken for each exercise set. Muscle-ups ideally on rings, but bar is okay. Do 3 pullups + 3 dips if modifying muscle-ups. Post time to whiteboard.
Taco Tuesday 12/18
50-40-30-20-10 reps for time:
calorie row
pushups
Performance does rower and hand-release pushups. Post time to whiteboard.
Working Womxn’s Wednesday 12/19
TEAM MACHO MAN
3 power cleans
3 front squats
3 shoulder-to-overhead
EMOM for as long as possible
Use 60% of 1RM CJ if possible. You will be partnered up. Try to be the last team standing! Post score to whiteboard.
Tasty Thursday 12/20
work up to a heavy set of 5 deadlifts, then
10-8-6-4-2 squat cleans for time. Run 200m at the start of each round. Scale weight as needed. It should be heavy enough so that the first set cannot be done unbroken.
Champagne Friday 12/21
CGO 13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Monday’s workout was the preview for today. Work hard to set a KAREN record then continue working through the higher skills. Post time to whiteboard.
Teamwork Saturday 12/22
The 12 Days of CrossFit
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Compare to 12/7/18, 12/22/17. Time cap is 44 minutes. Post time to whiteboard.
Strength Sunday 12/23
4×8 deadlift
CINDY
AMRAP in 20 minutes:
5 pull-ups
10 pushups
15 squats
Finisher
20 Turkish get-ups. Post numbers to whiteboard!
ARTICLES
+ CrossFit is Amassing an Army of Doctors Trying to Disrupt Health Care – Vox
+ Rally Cycling Adds Olympian to Women’s Performance Staff – Rally Cycling
+ Sleepless No More in Seattle- Later School Start Times Pays Off For Teens – NPR
