Posts

Bobby B during the Thruster Ladder at the 2017 RCF Games

WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link!

This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one of the even-numbered events from the 2017 CrossFit Team Series, the last of the Wodapalooza Online Qualifier events, the full version of LUKE, back squats and bench presses.

ARTICLES

+ Carleen Mathew’s Longest 278 Seconds – Morning Chalk Up

CrossFit WOD for Monday 9/25

KALSU

every minute on the minute do 5 burpees. in the remaining time do as many thrusters (61/43kg) as possible.

Score = time it takes to complete 100 thrusters.

Olympic Weightlifting WOD – Week 3/7, Day 1/3

pause snatches, pause back squats, chest fly, 3-position (hollow, 1/2, whole) V-up, box jerk, good mornings

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister


Galen T

ARTICLES

+ Kalsu – Power Athlete HQ
+ Kalsu and 100 Thrusters: Hardest WOD Ever? – BoxRox
+ I Finally Did Kalsu, Learned A Lot About Myself – r/CrossFit

CrossFit WOD for Friday 6/30

“KALSU”

100 thrusters (61/43kg) for time. Every minute on the minute do 5 burpees.

Post time to whiteboard.

Olympic Weightlifting WOD

snatch complex, clean complex. New five-week cycle begins next week!

Powerlifting WOD – Deload Week

box squats, board press, muscle cleans

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Working on clean skills leading to armor builder variations.
– Single leg deadlifts

Gymnastics Strength WOD

stretching, tumbling, strength development, skills, midline conditioning