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WORKOUT for Thursday 4/2/2020

“GHOST”
6 rounds for total exercise reps:
1:00 max calorie row
1:00 max burpees
1:00 max double unders
1:00 rest

Post total calories, total burpees, and total double unders to comments!

2nd Serving: Need More Work?
Endurance-Bias

1000m row/ski (2k bike) for time. Establish a “goal split” by dividing your goal time (ex: 3:00) in half (1:30/500m goal split). Pace is as follows:

0-150 meters: goal pace -1
150-400 meters: goal pace
400-600 meters: goal place +.5
600-700 meteres: goal pace
700-900 meters goal pace -1
900-1000 meters: FULL SEND

HSPU Strength Ladder: every 2 minutes on the minute complete 1-2-3-2-1

READ: Registration For SUPPORT YOUR LOCAL BOX Fundraiser Now Open – CrossFit HQ
WATCH: Yesterday’s 2nd Serving was also pre-filmed at Chophouse Row

Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!

CrossFit WOD for Friday 7/5

tabata front squats, 43/29kg
tabata SDHP, 43/29kg

“JT”
21-15-9 reps for time:
handstand pushups
dips
pushups

Post scores and time to whiteboard!

ARTICLES

+ The Art & Science of Tripping Up Stairs – Kottke

Flashback Friday: Colin B doing HSPU back at FCF 3.0

Some random things:
– Tomorrow we are hosting a FREE COMMUNITY WORKOUT at 12pm SHARP. Bring anyone you want! Just show up!
– Not this coming Saturday, but NEXT Saturday is our Holiday Party at Optimism Brewery.
– Registration for the 2017 CrossFit Games Open is up! This year will be like last year at FCF w/ the Intramural Open starting with VERSUS X and ending with VERSUS XI!
– Apparently if you purchase a pair of the new Reebok CrossFit Nano 7’s then you get a free 2017 CrossFit Games Open registration!

Also: I already registered myself AND Team Foundation CrossFit:

ARTICLES

+ China Facing Weightlifting Ban as IOC Sanctions More Athletes Over Doping – BBC Sports

CrossFit WOD for Skills Friday 1/13

Fitness

5 rounds for time:
9 Z-press, 20/15kg
9 pushups
9 dips

Performance

5 rounds for time:
9 hspu
9 pushups
9 ring dips

Olympic Weightlifting WOD

overhead squat, snatch + snatch balance, 2 cleans + 1 jerk