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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

Leslie B and Lauren A

Dumbbells and kettlebells will be showing up more often to get away from the monotony of the barbell. These individual weights allow more individually-natural movement, while showcasing limits between each side of the body. They also challenge your stability and balance in the positions you already know with the barbell.

ARTICLES

+ Ep. 93 Greg Glassman – CrossFit and the Battle with Big Soda – Whole Life Challenge

CrossFit WOD for Tuesday 5/2

EMOM for 9 minutes: 3 power snatches, ascending

5 rounds for time:
20 alternating dumbbell snatch
500m row
20 dumbbell squats

Rx = 50/35#, Fitness = 30/20#, Performance = 24/16kg kettlebell

Post time to whiteboard!

HellaFit WOD

A 30-minute metcon to get you #hellasweaty.

Gymnastic Strength WOD – 7am

goals: dynamic straight-arm, static compression

midline work, stretching, skill work: L-sits, straddle compression, and pikes, stretching and conditioning.

Endurance WOD – 5:30pm

Short Interval: EMOM for 20 minutes: 100m run

ATTENTION: Morning Foundations Session is postponed due to inclement weather until tomorrow, Wednesday 2/8 at 7am.


Colin B

 

ARTICLES

Understanding the Shoulder and Bulletproofing It From Injury – Breaking Muscle

CrossFit WOD for Tuesday 2/7

press 3x8x60% (1:15 rest)

Health/Fitness

as far as possible in 15 minutes:
3-6-9-12-15-etc of
push press, 34/25kg
overhead squats, 34/25kg

Performance

as far as possible in 15 minutes:
3-6-9-12-15-etc of
handstand pushups
overhead squats, 44/30kg

Post score to whiteboard!

HellaFit WOD

You’ll find out!