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CrossFit WOD for Tuesday 1/21/2020

bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+

5 rounds, each for time:
500m row
24 toes-to-bar
12 (6/6) dumbbell hang clean & jerk, 50/35lbs

Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on the back so that we can wring out that spine.

READ: Top Paleo Instant Pot Recipes – Nom Nom Paleo
WATCH:

Gabrielle, Jessie, and Melissa board bench pressing

Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!

ARTICLES

+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)

CrossFit WOD for Wednesday 8/8

1-1/4 front squats 5×6, then

21-15-9 reps for time:
push press
power clean

Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg

Compare to 13JUN2018. Post time to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull + snatch variation

snatch pulls
back squats

accessories

Powerlifting WOD

power cleans
bench press

dumbbell bench press
Tate press
JM press

bicep openers

Kettlebell WOD

 

Today we celebrate our favorite Office Manager!

Jessie NOT giving us a no-rep

Wish her a HAPPY BIRTHDAY if you see her!

ARTICLES

+ The Great Kettlebell Swing Debate – Invictus Fitness

CrossFit WOD for Champagne Friday 6/1

FABULOUS FORTY

for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees

100m medicine ball (20/14#) run after every exercise.

Post time to whiteboard!

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

below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)

GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10

Powerlifting WOD – Week 1/3, Day 3/3

seated box jump 4x3x75%

press 5/3/1
deadlift 60/5 (10)

bicep opener 3×5
tricep opener 3×5
tabata assault bike

Kettlebell WOD

Simple & Sinister

CrossFit WOD for Saturday 6/2

CGO 18.1 – Rx

AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row

CGO 18.1 – Scaled

AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row

Post score to whiteboard!

CrossFit WOD for Sunday 6/3

in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank