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Fab and Michael preparing for some overhead squats

ARTICLES

+ What Drivers Can and Cannot Do Under Washington State’s New Distracted-Driving Law – The Seattle Times

CrossFit WOD for Tuesday 7/18

– 5 attempts at a 1RM overhead squat
– 5 attempts at a 1RM front squat
– 5 attempts at a 1RM back squat

Post all three maxes to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

squats & shoulders, Gymnastics Gone Bad, partner stretching, box handstands, balance tests

Endurance WOD

Short Interval 9x 300m run with a  1-minute recovery between efforts

Clara S

Since we are all built differently sometimes a particular approach or method tends to 1.) “fit” us with better leverage, or 2.) challenge us out of our normal execution. The sumo deadlift is no different.

For those with longer limbs the conventional deadlift seems to be good for most. Those with shorter limb lengths might find that the sumo deadlift is actually faster for lockout.

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+ 12 Ways to Maximize Your Rest Day – BarBend

CrossFit WOD for Deload Thursday 1/19

establish a heavy 5-rep sumo deadlift in 15 minutes, then

6 rounds, each for time:
3 box jumps
6 hang power cleans
3 thruster

Fitness = 24/20″ box & 52/38kg, Performance = 32/24″ box & 70/50kg

Post fastest time to whiteboard!

HellaFit WOD

DEATH VALLEY

Descending rep ladder 12-1:
KBS
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses