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Ross C going up

ARTICLES

+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press
deadlifts

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats

Tony completing a bar muscle-up during last year’s CrossFit Games Open

ARTICLES

+ In Just Two Hours, Amazon Erased $30 Billion in Market Value for Healthcare’s Biggest Companies – Quartz

CrossFit WOD for Tuesday 2/6

5 rounds: every 4 minutes complete a 400m run and 7 bar muscle-ups

or

AMRAP in 20 minutes:
400m run
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post attendance to whiteboard!

Strength Ladder: 6(1,2,1) strength pull/push

CompEx WOD

MFT #1384

Gymnastics Strength WOD

handstands, forearm stands, headstands, levers

Hugh M doing banded pull aparts during our Powerlifting classes

ARTICLES

+ The Importance of Accessory Work – Juggernaut Training

CrossFit WOD for Wednesday 11/8

AMRAP in 15 minutes:
15 toes-to-bar
12 handstand pushups
9 pistols/side

Post score to whiteboard.

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle clean + tall clean drop + jerk
power clean w/ slow decent + cj
tempo front squat

jerk grip push press, split squat/side, twisting situps

Powerlifting WOD – Week 6/7, Day 2/4

box squat, GHR, good am, calf raises, frog pumps, “bamboo” plank

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus


Colin G does a kettlebell snatch (and also just joined the 50 WODclub!)

This week’s agenda: hang power clean/burpee pullup/run, double under/one-arm snatch, a chipper that isn’t all 50-reps each, burpee/box jumps, Texas Barbell Complex, a triplet Team workout, and the hero workout DANNY.

ARTICLES

+ Watch Team USAWeightlifting represent at the 2017 Pan American Championships – USAW
+ Open Letter to Regionals Athletes – CrossFit Invictus

CrossFit WOD for Monday 7/24

3 rounds for time:
10 hang power clean, 60/40kg
10 burpee pullups
400m run

Post time to whiteboard / comments!

Olympic Weightlifting WOD

88% week: snatch complex, back squat, snatch high pulls

Powerlifting WOD

back to 80%: back squats, presses, and weighted pullups

Kettlebell WOD

– Primal mobility
Simple & Sinister

 

Lindsay C, Gina M, Nadia T

Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas

Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.

ARTICLES

+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus

CrossFit WOD for Monday 3/13

bench press 4x3x85%

AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups
etc.

Post score to whiteboard!

NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.

Olympic Weightlifting WOD

lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank

Kettlebell WOD

Ground Force
Drills for perfecting swings

CGO2017 – Team Foundation CrossFit so far:

ARTICLES

+ What Does 30xO Mean? Why I Like Tempo Training – CrossFit Invictus

CrossFit WOD for Monday 1/30

superset:
bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest

“FRAN”

21-15-9 reps for time:
thruster, 43/29kg
pullups

Olympic Weightlifting WOD – Deload Week w6d1

back squat, snatch + push press + drop snatch

Kettlebell WOD

Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes