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
