CONDITIONING for Friday 10/16/2020


5 rounds for time:
10 lunges
10 pushups
10 squats

Start & end with 50 situps. Post time to comments!

READ: What Happens to Your Brain When You Stop Drinking Alcohol – Domino

All hanging exercises build more resilient shoulders, as well as develop core and upper body strength.


+ The Year in Fitness: Exercise, Add Intensity, Live to See Another Year – NY Times

CrossFit WOD for Thursday 12/28

15 minutes to establish a 1RM snatch, then

CFLO 17.3
AMRAP in 12 minutes:
25 pullups
50cal row
100 overhead squats, 20kg 50 box jumps, 24/20”
25 pullups

Post loads and score to whiteboard!

Strength Ladder

2(1,2,3,2,1) strength exercise for pull or strength exercise for push



Victor M

Not all jump ropes are created equal: some range from coated-cable speed ropes with cheap handles for a couple of bucks, cheap heavier “licorice”-style ropes with simple plastic handles, fancy aluminum ball-bearing handles with cable ropes for maximum spin, adjustable weight ropes with thicker handles, to the top of the line ropes costing $50+ dollars.

“It’s not about the tools,”- it’s how you use them. Or specifically with movements like the double under, it’s where your skills are at. How’s your coordination? It’s one of the ten general physical skills we are always in pursuit of.

More novice/intermediate athletes actually like the feedback of the heavier ropes, while those with very good coordination can go with the lighter more expensive ropes to be faster and more efficient with their jump rope skills.


+ Iceland Knows How to Stop Teen Substance Abuse But the Rest of the World Isn’t Listening – Mosaic Science

CrossFit WOD for Deload Friday 1/20


AMRAP in 20 min:
5 pullups
10 pushups
15 squats
25 double unders

Post results to comments!

Olympic Weightlifting WOD

overhead squat, snatch, clean + 2 jerks