Posts

Jeff P, circa 2013

Workout lookahead: OTIS, the OKAYBRO complex, a Team WOD, NANCY, touch-and-go clean & jerks, hspu/double unders, bench press, and tabata midline work.

ARTICLES

+ Rings (Gymnastics) – Wikipedia

CrossFit WOD for Monday 4/30

“CANDY”

5 rounds for time:
20 pullups
40 pushups
60 squats

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

establish and practice positions and transitions for better HANG versions of the lifts

accessories: shrugs, scap work, knee jump + broad jump

Kettlebell WOD

Week 9: Retest 1RM sumo deadlift, then

Kettlebell “JACK”
AMRAP in 20 minutes:
10 push presses
10 kettlebell swings
10 box jumps

Jeff P

Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories!

ARTICLES

+ The Proper Way to Do a Hero WOD and Honor the Fallen – Breaking Muscle
2017 Regional & Qualifier Events – CrossFit Games

CrossFit WOD for Friday 5/12

“ROY”

5 rounds for time:
15 deadlift, 102/70kg
20 box jumps, 24/20″
25 pullups

Post time to whiteboard.

Olympic Weightlifting WOD

power snatch + push press, power clean + split jerk, back squat

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries

Gymnastics Strength WOD

Stretching (lower): straddles, pikes, and frogs
Strength development: L-Sit
Stretching (upper): shoulders
Midline: handstand work
Conditioning: hollow body variations

Mark G, Jeff P, Tony L, Cheryl C

How many people will skip CrossFit class today because they’re scared of rowing? Believe me, you don’t hate it, you don’t suck at it, you’re just scared.

If you were thinking about not coming, I double dog dare you to show up and kick a C2’s ass.

ARTICLES

+ 4 Tips to Improve Your Rowing Technique – Box Life Magazine

CrossFit WOD for Deload Wednesday 1/18

NOT Double Pyramid HELEN

for time*:
1500m row
63 wall ball, 20/14#
36 pullups
1000m row
42 wall ball, 20/14#
24 c2b pullups
500m row
21 wall ball, 20/14#
12 strict pullups

If you feel pretty damn good today, feel free to go for it. If your body needs some recovery just go through this list bit by bit with plenty of rest in between. Short sets. There is no time limit so you can mosey on through as you’d like.

Post time (or just attendance) to whiteboard.

Olympic Weightlifting WOD – w4d2

front squat, clean + front squat + jerk complex, behind-the-neck push press

Kettlebell WOD

GFE
Planks/Armbars
Skills: Snatch
Strength Day #5: 8 swings per arm every minute for 10 minutes