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Or halvsies. Either way!

ARTICLES

+ My Sister’s Green Chicken – Nom Nom Paleo

CrossFit WOD for Friday 4/27

1/2 CGO 18.3 – Rx

2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups

1/2 CGO 18.3 – Scaled

2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups

Post time or score to whiteboard!

Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3

Coaches Choice!

Kettlebell WOD

banded deadlift 10×2@55%

EMOM for 10 minutes: 15 kettlebell swings

YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills

Gymnastics Strength WOD

intro to still rings

WEEKEND WORKOUTS

CrossFit WOD for Saturday 4/28

DOUBLE HELEN

3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups

CrossFit WOD for Sunday 4/29

30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar

Alan dumbbell snatching while Chip officially judges

Let’s practice!

ALSO: Tonight at 6pm Sarah will be running a Q&A for those who missed the nutrition talk on Saturday regarding our Nutrition Challenge!

ARTICLES

+ Neural Glides For Ulnar, Median & Radial Nerves – Ask Doctor Jo

CrossFit WOD for Wednesday 2/7

jerk 3-3-3-2-2-2-2

18.Zero

21-15-9 reps for time:
dumbbell snatch, 50/35lbs
burpees, jumping over dumbbell

Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero here.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 2/3

clean & jerk to 92%, front squats

Powerlifting WOD – Week 5/7, Day 2/4

close-grip bench press 1RM

Kettlebell WOD

Every 2 minutes for 30 minutes:
a) 8/10 cal ski erg, 8 alternating single leg deadlift, 10 lunges
b) 8/10 cal bike or row, 8 crush grip squats, 10 v-ups