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HBD KB! She DJ’ed our Holiday Party this past weekend

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+ The FCF Nutrition Challenge registration is now live! CLICK HERE TO GET TO THE NEW SITE AND REGISTER YOU AND A FRIEND NOW!

CrossFit WOD for Monday 1/30

EMOM for 30 minutes:
– hang snatch + snatch
– 35 double unders
– 7 (ring) dips

Performance should do a muscle-up to complete their dips. Post heaviest snatch to whiteboard!

HIIT WOD

SET 1

1:00 stations, 3 rounds

  • med ball toe taps
  • reverse lunges
  • shoulder taps
  • ring row
  • med ball thruster
  • rest

SET 2

3:00 stations, 1 round

  • row
  • burps onto plate
  • med ball ramp sprint
  • med ball sit up
  • KB drag

SET 3

Holds, 1:00 min each:

  • wall sit
  • arch
  • side plank, R
  • boat pose
  • side plank, L
  • glute/hip bridge
  • KB rack hold
  • hollow
  • wall sit
  • hang

CompEx WOD

MFT #1379

Gymnastics Strength WOD

squat series, ankle prep, jumping mechanics, knee jumps, hamstring series

KB demonstrates sitting on a box near Vicky B, but this is not a box squat.

This first week of October we start off with some heavily-influenced-by-the-course-I-attended-this-weekend strength work, two classic CrossFit benchmarks, two of the Team Series events, a deadlift max, and rowing workout.

Also we will be sharing a lot of information about our Fall Nutritional Challenge which begins next week! Some of our experienced athletes are starting on some of their nutrition plans now, but we’ll help out all those who are new to the foundation that is nutrition!

CrossFit WOD for Monday 10/2

box squat 10×1

+ special exercises for the hamstrings/glutes, and abs!

Post heaviest squat to whiteboard!

Olympic Weightlifting WOD – Week 4 of 7, Day 1 of 3

snatch complex, pause squats

Kettlebell WOD

Primal mobility

Getup and single arm swing focus

Simple and sinister related finisher


Kristina B

Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.

Or you can be this athlete.

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+ Amanda: The Woman and the WOD – BTWB

CrossFit WOD for Friday 8/11

back squats 3×20

AMANDA

9-7-5 reps for time:
muscle-ups
squat snatch, 61/43kg

Performance can attempt AMANDA .45, but there is a 14:00 cap for all workouts.

Post times to whiteboard!

Olympic Weightlifting WOD

snatches and clean & jerks

Powerlifting WOD

power cleans, back squats, presses

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Rows, squats and presses
– Swings

If you enjoy running as much as KB looks like she does, you should’ve have a problem with today’s workout!

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+ Stability Now! – Bill Starr for the CrossFit Journal

CrossFit WOD for Champagne Friday 4/28

EMOM 10 minutes: 5 weighted pullups, as heavy as possible

3 rounds for time:
400m run
15 power snatch, 61/43kg

If you cannot do a strict pullup, go through the progressions given to you by your coaches. Post time to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk

Kettlebell WOD coming next Friday!