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Pink hair, don’t care

A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years!

PROGRAMMING

Mobility Monday 12/17

back squat 5×5, then

AMRAP in 15 minutes:
15 wall ball, 20/14# to 10/9′
9 double unders
3 muscle-ups

Go unbroken for each exercise set. Muscle-ups ideally on rings, but bar is okay. Do 3 pullups + 3 dips if modifying muscle-ups. Post time to whiteboard.

Taco Tuesday 12/18

50-40-30-20-10 reps for time:
calorie row
pushups

Performance does rower and hand-release pushups. Post time to whiteboard.

Working Womxn’s Wednesday 12/19

TEAM MACHO MAN

3 power cleans
3 front squats
3 shoulder-to-overhead
EMOM for as long as possible

Use 60% of 1RM CJ if possible. You will be partnered up. Try to be the last team standing! Post score to whiteboard.

Tasty Thursday 12/20

work up to a heavy set of 5 deadlifts, then

10-8-6-4-2 squat cleans for time. Run 200m at the start of each round. Scale weight as needed. It should be heavy enough so that the first set cannot be done unbroken.

Champagne Friday 12/21

CGO 13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Monday’s workout was the preview for today. Work hard to set a KAREN record then continue working through the higher skills. Post time to whiteboard.

Teamwork Saturday 12/22

The 12 Days of CrossFit

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Compare to 12/7/18, 12/22/17. Time cap is 44 minutes. Post time to whiteboard.

Strength Sunday 12/23

4×8 deadlift

CINDY

AMRAP in 20 minutes:

5 pull-ups

10 pushups

15 squats

Finisher
20 Turkish get-ups. Post numbers to whiteboard!

ARTICLES

+ CrossFit is Amassing an Army of Doctors Trying to Disrupt Health Care – Vox
+ Rally Cycling Adds Olympian to Women’s Performance Staff – Rally Cycling
+ Sleepless No More in Seattle- Later School Start Times Pays Off For Teens – NPR

Emily joins the 500-level WODclub!

ARTICLES

+ CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard

CrossFit WOD for Friday 2/16

CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Compare/contrast to Monday. Post scores to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)

repeat this week’s complexes!

Powerlifting WOD – Week 6/7, Day 3/4

SSB box squats
deadlift + bands

Gymnastics Strength WOD

press day: hspu, dips, handstand presses

Kettlebell WOD

Kettlebell Bent Press Progression

Intervals!
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x

then

Simple & Sinister

Michi joins the WODclub at the 1000 level!

Here’s the plan this week:

ARTICLES
+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times

CrossFit WOD for Monday 2/12

Halved CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4

snatch complex, individualized for your weaknesses, back squats

Powerlifting WOD –  Week 6/7, Day 1/4

wide-stance good morning 3RM

Kettlebell WOD

accessories+mobility, then

ARMOR BUILDING

YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats

Anthony moments after his snatch PR at VERSUS X

The awesome thing about The Open and VERSUS (and competition settings in general) is that we’re pushed to try things we haven’t done. We leave our comfort zones a little more to win, whether that is higher placing in the competition, or winning against your old standards.

This is why we push for competitions. It’s spectacular if you do well. If not, you’ve got some more reps and experience under your belt which you can build upon.

… and you thought you were done with CGO workouts?! HA!

ARTICLES

+ Coaching Roundtable: CrossFit Open 13.1 Tips and Advice – Tabata Times

CrossFit WOD for Wednesday 3/29

CGO 13.1 Rx

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg

CGO 13.1 Scaled

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 20/15kg
30 burpees
30 snatches, 30/20kg
20 burpees
30 snatches, 40/27kg
10 burpees
ME snatches, 50/35kg

Post score to whiteboard!

Olympic Weightlifting WOD

no-feet muscle clean + no-feet power clean + no-feet clean
front squat
upright row

Kettlebell WOD

Ground Force
Volume swings (snatch option)
Press finisher