Posts

No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.

ARTICLES

+ F*ck Burpees – Josh Wood

CrossFit WOD for Wednesday 6/6

push press 3-3-2-2-1-1

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post times to whiteboard!

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

BtK HANG SNATCH + SNATCH 85 / 1 (2)
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)

Accessories
senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8

Powerlifting WOD – Week 2/3, Day 2/3

4×8 mb throws

BENCH 55/5, 62.5/5, 67.5/3 (10)

back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+

Kettlebell WOD

**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up

**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans

**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans

Accessory work
– Abs

Get ready for this Saturday where we will wrap up the 2017 Open with VERSUS X! Register for the event here!

ARTICLES

+ Burpees In the Open: We Aren’t Done Yet! – Break Parallel

CrossFit WOD for Monday 3/20

bench press 5x10x60%
tempo chin ups 2121 4×5

EMOM for 8 minutes: 5 thrusters, 61/43kg
EMOM for 8 minutes: 5 overhead squats, 61/43kg

Olympic Weightlifting WOD

ohs 60/3, 70/2, 80/1 (2)
snatch 60/2, 70/2, 76/1, 82/1, 88/1, 94/1, 98/1

:30 elevated pigeon/side
15 plyo pushup
20 overhand barbell bicep curl

Kettlebell WOD

Ground force
Swing skills
Squats finisher