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CONDITIONING for Thursday 12/3/2020

every 2:00 on the minute for 40:00
– 60 double unders
– 40 mountain climbers
– 20 strict press
– 10 ground-to-overhead, medium-heavy

Complete 60 double unders within 2:00 on the clock, then 40 mountain climbers before 4:00, 20 strict press before 6:00, etc. Our goal here is to work no more than :90 per interval so adjust and modify your movements as needed.

READ: What An Anti-Racist Business Strategy Looks Like – Harvard Business Review

If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.

STAY SAFE CAPITOL HILL.

Did you know: We added a 6:30pm HIIT class for tonight!

WORKOUT for Wednesday 6/3/2020

3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest

Post total completed reps to comments! Use this timer.

Notes
As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.

Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.

2nd Serving- Need More Work?

every minute on the minute for 30:00 do one snatch

If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

READ: The Anger Behind the Protests, Explained in Four Charts – Vox
WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!

 

Manny

CrossFit WOD for Thursday 12/5

Every 2:00 for 20:00
3 power snatches
6 back squats

Ideal weight is 70/50/35kg. Post weight used to whiteboard.

READ: Black Friday/Cyber Monday Deals and Sales Megathread – r/CrossFit
WATCH:

CrossFit WOD for Tuesday, August 27th

every 2:00 on the minute for 40:00
a. 60 UB double unders
b. 40 calories
c. 20 medicine ball clean, 20/14lbs
d. 10 box jumps, 32/24″

Post time to whiteboard

READ: Helping Children Learn to Eat Well – NY Times

WATCH: How To Do Double Unders – What Helped ME by Cole Sager

Colin

CrossFit WOD for Wednesday 7/10

back squat 6×5

every 5:00 for 20:00
40 wall ball, 20/14lbs
30 calories
20 db box step overs, 24/20″ with 50/35lbs
max strict pullups in remaining time

Score = total strict pullups. Post score to whiteboard!

ARTICLES

+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike

This means all the older models will go on sale!

A number of coaches will be on vacation this week so here are all the workouts!

ARTICLES

+ The Science & Application of Barefoot Strength Training – Dr. John Rusin

CrossFit WOD for Monday 7/23

tabata ring row

5 rounds for time:
15 thrusters, 43/35kg
400m run

CrossFit WOD for Tuesday 7/24

Every 4 mins for 16 minutes:
20 calorie row
20 alternating dumbbell snatch, 50/35lbs

CrossFit WOD for Wednesday 7/25

EMOM for 5 minutes:
5 toes-to-bar
5 burpees

EMOM for 5 minutes:
5 box jumps
5 ring dips

EMOM for 5 minutes:
5 pullups
5 jump tucks

EMOM for 5 minutes:
10 double kettlebell/dumbbell front squats

EMOM for 5 minutes:
10 burpee box jump overs, 24/20″

CrossFit WOD for Thursday 7/26

tabata ring rows

21-15-9 reps for time:
overhead squats, 43/29kg
handstand pushups

CrossFit WOD for Friday 7/27

LINDA

10-to-1 reps for time:
deadlift, 1.5x bodyweight
bench press, 1x bodyweight
(squat) clean, .75x bodyweight

CrossFit WOD for Saturday 7/28

in teams of two, for time:
200 pushups
200 box jumps (and step downs)
200 lunges
200 situps

*One athlete works while other hangs from pullup rig

– THEN –

100 burpees. One athlete works while other rests.

CrossFit WOD for Sunday 7/29

tabata handstand

3 rounds for time:
400m medicine ball run, 20/14lbs
50 wall ball, 20/14lbs to 10/9′

Noah

How many snatches or clean & jerks can you do in a row before your heart rate is too jacked up to breathe?

ARTICLES

+ Thank God for CrossFit: Woman Catches Shark After a 2-Hour Fight – Yahoo Lifestyle


(Next Friday)

CrossFit WOD for Friday the 13th, July 2018

PACED ISABEL

every minute on the minute complete 3 snatches, for 10 minutes

then

PACED GRACE

every minute on the minute complete 3 clean & jerks, for 10 minutes

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

front squat 100/3 (5). Base off of 1RM CJ.
clean + front squat + jerk 80/1 (3)
12 minutes to establish a heavy deadlift

midline, 200 reps – stick with abs and hip flexors

Powerlifting WOD – Week 3/4, Day 3/3

seated box jump 5 sets of 1 at 95%

press 95/as many reps as possible
deadlift 80/as many reps as possible
sumo Romanian deadlift 3×10
midline, 200 reps

CrossFit WOD for Saturday 7/14

every :30 for 5:00
10 one-arm kettlebell swings

Alternate sides every interval. Then

every :30 for 5:00
1 turkish get-up

Alternate sides every interval.

WE ARE CLOSED SUNDAY FOR THE CARL PAOLI SEMINAR, but you can do this on your own

CrossFit-On-Your-Own WOD for Sunday 7/15

4 rounds for time:
400m run
50 air squats

Get outside: find a track or measure out a 400m.