5 rounds for max total reps:
1:00 max wall ball, 14/20lbs
1:00 max double kettlebell sumo deadlift high pull, 2×12/16kg
1:00 max box jumps, 20″
1:00 max dumbbell push press, 2×20/35lbs
1:00 max calorie row
1:00 rest
Labor Day is a federal holiday in the US to honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements of the United States.
5 rounds for max total reps:
1:00 max wall ball shots, 14/20lbs
1:00 max SDHP, 2×12/16kg kettlebells
1:00 max box jumps, 20/24″
1:00 max push press, 25/35kg
1:00 max calorie row
We’re back to open lanes beginning today. Thank you for taking care of each other!
WORKOUT for Monday 7/5/2021
“FIGHT GONE BAD”
3 rounds for max total reps:
1:00 max wall ball, 14/20lbs
1:00 max SDHP, 25/35kg
1:00 max box jumps, 20/24”
1:00 max push press, 25/35kg
1:00 max calorie row
1:00 rest
Post score to whiteboard.
WATCH: Is the PNW Heat Wave the New Normal? – Crooked Media
Row until coach says otherwise, then movement patterns!
MetCon
5 rounds for max total reps:
1:00 DB squats
1:00 DB hang clean & jerks (5/5), 20/35/50lbs
1:00 box jumps, 12/20/24”
1:00 alt DB snatch
1:00 calorie row
1:00 rest
With the gym open yet again, and our YouTube Library featuring 100+ workout videos since the beginning of the pandemic, we’ll be slowing our production of new videos down. Rather than the 3x/week Follow-Along workouts, we’ll be posting two next week, then one for the next couple of weeks.
The blog will feature the workouts we do in class on Tuesday, Thursday, and Saturdays. On Mondays, Wednesday, and Fridays we will continue sharing the programming we’d want you doing at home!
CONDITIONING for Friday 1/15/2021
LOKI
3 rounds for max total reps:
1:00 goblet squats
1:00 (kettlebell) swings
1:00 pogo hops
1:00 high pulls
1:00 object-facing burpees
1:00 rest
Whatever piece of equipment you’re using should be used for each exercise. Post score to comments!
When MMA athlete BJ Penn needed to up his conditioning for his fights he turned to CrossFit. Even though the coaching staff had never participated in the sport, they need what the demands of the sport were and created a format accordingly. They asked themselves rather than some footwork and feints what would it be like to actually work for the entirety of the 5:00-round?
After combining 5 different exercise stations and demanding maximum repetition throughout the CrossFit staff put BJ through the workout. At the end of it all they asked him how it felt. He said it was “like a fight gone bad“, and that’s where this staple workout protocol came from.
CONDITIONING for Wednesday 11/25/2020
LIMITED EQUIPMENT
3 rounds for max total reps:
1:00 thruster
1:00 burpee
1:00 push press
1:00 box jumps
1:00 SDHP
1:00 rest
FULLY EQUIPPED
3 rounds for max total reps:
1:00 thruster, 20/15/15kg
1:00 SDHP, 35/25/15kg
1:00 box jumps, 24/20/16″
1:00 push press, 35/25/15kg
1:00 row
1:00 rest
NO EQUIPMENT
3 rounds for max total reps:
1:00 jumping squat
1:00 burpee
1:00 hand-release pushups
1:00 tuck jumps
1:00 prone snow angels
1:00 rest
Move through each 1:00 station accumulating as many repetitions as possible, resting when necessary. Score = total reps completed through 3 rounds. Modify equipment and movement as needed.
LIMITED EQUIPMENT 3 rounds for max total reps: 1:00 thruster 1:00 burpee 1:00 push press 1:00 box jumps 1:00 SDHP 1:00 rest
FULLY EQUIPPED (Find me in that video!) 3 rounds for max total reps: 1:00 wall ball, 20/14/8lbs to 10/9/9′ 1:00 SDHP, 35/25/15kg 1:00 box jumps, 20/16/12″ 1:00 push press, 35/25/15kg 1:00 calorie row 1:00 rest
Maia and Kyle working some bell-held single-arm kettlebell Z-presses
There are standard movements with equipment in the CrossFit world at the moment. If you’re given a Dynamax medicine ball you assume you’ll be doing wall ball. A pair of dumbbells/kettlebells? Probably some variation of cleans. Low rings? Dips. Boxes? Good ol’ vanilla box jumps.
Today’s goal is to get weird and try some different movement patterns and standards than usual.
CrossFit WOD for Monday 12/30
3 rounds for max total reps: 1:00 med ball cleans, 30/20/10lbs 1:00 z-press, 2×35/25/15lbs 1:00 ring row 1:00 box jump overs, 24/20/16” 1:00 calorie bike/ski/row 1:00 rest
Post score to whiteboard.
Barbell Club
We’ve been in a weird Holiday schedule the past week, and we’ll have some funky timing this week as well. If possible, let’s use a 2:00 EMOM to establish a heavy double snatch and a heavy double clean!
Powerlifters you get a gimme: max out load on one lift, max out reps on another. If you choose one for lower-body, the other has to be an upper-body lift and visa versa.