Posts

A number of coaches will be on vacation this week so here are all the workouts!

ARTICLES

+ The Science & Application of Barefoot Strength Training – Dr. John Rusin

CrossFit WOD for Monday 7/23

tabata ring row

5 rounds for time:
15 thrusters, 43/35kg
400m run

CrossFit WOD for Tuesday 7/24

Every 4 mins for 16 minutes:
20 calorie row
20 alternating dumbbell snatch, 50/35lbs

CrossFit WOD for Wednesday 7/25

EMOM for 5 minutes:
5 toes-to-bar
5 burpees

EMOM for 5 minutes:
5 box jumps
5 ring dips

EMOM for 5 minutes:
5 pullups
5 jump tucks

EMOM for 5 minutes:
10 double kettlebell/dumbbell front squats

EMOM for 5 minutes:
10 burpee box jump overs, 24/20″

CrossFit WOD for Thursday 7/26

tabata ring rows

21-15-9 reps for time:
overhead squats, 43/29kg
handstand pushups

CrossFit WOD for Friday 7/27

LINDA

10-to-1 reps for time:
deadlift, 1.5x bodyweight
bench press, 1x bodyweight
(squat) clean, .75x bodyweight

CrossFit WOD for Saturday 7/28

in teams of two, for time:
200 pushups
200 box jumps (and step downs)
200 lunges
200 situps

*One athlete works while other hangs from pullup rig

– THEN –

100 burpees. One athlete works while other rests.

CrossFit WOD for Sunday 7/29

tabata handstand

3 rounds for time:
400m medicine ball run, 20/14lbs
50 wall ball, 20/14lbs to 10/9′

CrossFit WOD for Sunday 3/12

YGIG 10-to-1 for time:
deadlift (1.5x)
bench press (1x)
clean (.75x)

Fitness = 40/30kg, Rx = 55/40kg, Performance = 70/50kg

Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.

Post scores to whiteboard.

HellaFit WOD

The DOWNHILL

for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints