WORKOUT for Wednesday 4/20/2022
AMRAP in 7:00
800m run
max reps DB devil’s press, 20/35/50lbs
AMRAP in 7:00
800m run
max reps DB hang clean & jerk, 20/35/50lbs
AMRAP in 7:00
800m run
max reps DB hang clean thruster, 20/35/50lbs
Every rep with the dumbbell is alternating. Post total reps completed to whiteboard!
WATCH:
WORKOUT for Friday 4/15/2022
9:00 to complete each
a. “JACKIE”
for time:
1k row
50 thrusters, 10/15/20kg
30 pullups
b.
750m row
40 thrusters, 15/25/40kg
20 chest-to-bar pullups
c.
500m row
10 thrusters, 20/35/60kg
10 bar muscle-ups
You should be able to finish each piece within the 9-minute interval so choose the right progressions for you. Post times to whiteboard!
WATCH:
CONDITIONING for Tuesday 5/25/2021
READ: Three Reasons You’ll Never Buy Salad Dressing Again – CrossFit
WATCH:
CONDITIONING for Monday 1/25/2021
FREYR
max reps in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches
Post score to comments!
LISTEN: Debunking Microwave Myths – The David Chang Show
WATCH:
Today we only have 8am CompEx, 9am/10am/11am CrossFit classes, 9am-12pm Guided Training.
We will be closed tomorrow, January 1st. Normal schedule resumes on Thursday, January 2nd.
back or front or overhead squat 1RM, then
for max reps:
4:00 ring muscle-ups
3:00 kettlebell jerks
2:00 burpees
1:00 handstand pushups
Post score to whiteboard. Post-workout should be 2-3 rounds of 10 banded dislocates, focusing on shoulders down + :30-1:00 of a standard chair stretch per side for the hips. Ring in the new year feeling good!
READ: The Cholesterol Myths – Dr. Uffe Ravnskov
WATCH:
Today has four parts- do you know how to prioritize your workout to anything other than time and weight?
a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort
Post results to your journal!
READ: These Researchers Think Poop Could Unlock Athletic Supremacy. Are They Right? – ESPN
WATCH:
Best of the Rest 2015
Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.
ARTICLES
+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate
CrossFit WOD for Monday 12/11
snatch 7×2
Rx
5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups
PERFORMANCE
5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs
Post time to whiteboard!
Kettlebell WOD
abridged Primal warmup
swings & things
mobility work
