Posts

Carl spots Zheng through a muscle-up

CrossFit WOD for Tuesday 11/26

strict muscle-up practice, then

4 rounds for time:
25 thrusters, 43/29/20kg
5 muscle-ups

Post time to whiteboard!

Today’s Pullup Ladder: 3(1-2-1)

HIIT – 12pm and 6:30pm

READ: Ben Bergeron Urges Everyone to Compete in Life at His First TED Talk – Morning Chalk Up
WATCH: Traveling This Holiday Weekend? Try some AIRPLANE MOBILITY!

Chris S

Remember that with all of this overhead work, we need to balance it out with recovery and mobility work!

ARTICLES

Floods and Fires Make Americans Rethink Their Love Affair with Stuff – The Washington Post

CrossFit WOD for Thursday 10/26

establish a 1RM cluster (squat clean thruster) within 7 minutes, then

EMOM for 10 minutes:
5 power cleans + 5 front squats + 5 shoulder-to-overhead

Compare to 04DEC2013. Post max cluster to whiteboard!

HellaFit WOD – Long Interval

3 rounds for max reps, 1:00 stations:
– bike (calories)
– burpees
– rower (calories)
– single/double unders
– two-in, two-out
– rest

then

for max reps:
– 3:00 walking lunge / goblet lunge
– 3:00 battle ropes
– 3:00 frog pumps
– 3:00 KB SDHP
– 3:00 ramp sprints / stair sprints (up only)

Hugh!

ARTICLES

+ Fans Fail to Recognize CrossFit Celebrity Athlete in Clothes – The Overheard Press

CrossFit WOD for Tuesday 10/17

back squat 4×6

Rx

EMOM for 21 minutes:
a. 35 double unders
b. power snatch + hang snatch + snatch
c. 25 air squats

Performance

EMOM for 21 minutes:
a. 50 double unders
b. power snatch + hang snatch + snatch
c. 20 pistols

Post squat weight to whiteboard!

Gymnastics Strength WOD

rope climbs, basic tumbling