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Paulo

CrossFit WOD for Wednesday 7/24

Establish a 1RM strict press in 10:00 then on a running clock do 1 strict press when the clock reads 1:00, 2 presses on 2:00, 3 on 3:00, etc. continuing for as long as possible. Barbell to be loaded at 60% of the established 1RM.

Post successful minutes completed and meters rowed to whiteboard.

ARTICLES

+ What is Evidence-Based About Myofascial Chains? – Anatomy Trains
+ Imbalanced Microbiome Related to Symtoms of Pain and Mood – Clinical Advisor

photo by Artur

This week: squats/pullups/bench or floor presses, back squat max, KAREN (wall ball), deadlift max, power snatch/calories, bench max, ANNIE (double unders, situps), Fight Gone Bad*, Battle at the Ballpark run-throughs, and the SEATTLE PRIDE PARADE march!

Remember that this Friday we’ll be celebrating the weekend by having COMMUNITY CROSSFIT classes all day! That means every class is open to everyone: members, non-members, friends, family, co-workers, neighbors, etc! Tell everyone- just RSVP for your spots!

ARTICLES

+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain (by our very own Kelsi A!)

CrossFit WOD for Monday 6/18

3 rounds for time:
75 squats
25 pullups
15 floor press, 2×24/16kg or 2×50/35lbs

Performance
3 rounds for time:
75 squats
25 c2b
15 bench press, 70/50kg

Post time to whiteboard!

Olympic Weightlifting WOD

Off-week. Register for the new programs here.

Powerlifting WOD

Off-week. Register for the new programs here.

Kettlebell WOD

Joint prep, Farmers carry

5 rounds 60 seconds on/60 seconds off:
1 Round consists of the following complex:
– 5 x Double KettleBell Deadlifts (Inside the Legs)
– 9 x Double KettleBell Swings
– 6 x Double KettleBell Cleans

1/2 DANNY

AMRAP 10 minutes:
– 15 box jumps
– 10 double KB push presses
– 15 pull-ups

TGU!!!

ARTICLES

Don’t Worry About Your Workout, Just Get Up and Keep Moving – Nicole Tsong for the Seattle Times

CrossFit WOD for Champagne Friday 6/16

“JACK”

AMRAP in 20 minutes:
10 push press, 52/38kg
10 kettlebell swings 24/16kg
10 box jumps, 24/20″

Post score to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk, HEAVY

Kettlebell WOD

– Primal Movement Warmup and Mobility
– Rack walks depending on weather.
– Pressing and Squat focus on the workout. With lots of swings to get our work in.

Gymnastics Strength WOD

scap warmup, muscle-up strength development, Jefferson curls, static/dynamic conditioning