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Ross C going up

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+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies

CrossFit WOD for Wednesday 3/14

CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders

CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders

Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!

Olympic Weightlifting WOD

hang snatch + snatch + OHS
establish a 1RM push press

Powerlifting WOD

back squats
bench press
deadlifts

Kettlebell WOD

10×3 windmills

Run the Line!

YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats

Brian C

ARTICLES

+ Proper Foundations: A 5-Step Progression to the Bar Muscle-Up – Breaking Muscle

CrossFit WOD for Thursday 2/8

30 muscle-ups for time

OR

max muscle-ups in 7 minutes, then AMRAP in 8 minutes:
5 strict pull-ups
5 ring dips

OR

AMRAP in 15 minutes:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post time/score to whiteboard!

HIIT WOD

Tempo / Time Trial

Animal locomotion

E5MOM x 3
Row 40 cal
15 tuck ups
25 air squats

-then-

E4MOM x 3
AB 35 cals

Tony completing a bar muscle-up during last year’s CrossFit Games Open

ARTICLES

+ In Just Two Hours, Amazon Erased $30 Billion in Market Value for Healthcare’s Biggest Companies – Quartz

CrossFit WOD for Tuesday 2/6

5 rounds: every 4 minutes complete a 400m run and 7 bar muscle-ups

or

AMRAP in 20 minutes:
400m run
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post attendance to whiteboard!

Strength Ladder: 6(1,2,1) strength pull/push

CompEx WOD

MFT #1384

Gymnastics Strength WOD

handstands, forearm stands, headstands, levers


Markham M

Remember we have FCF MOVIE NIGHT tonight after the last Olympic Weightlifting Class!

ARTICLES
+ AMA: The Founder of Evolve Move Play, and Co-Founder of Parkour Visions – r/bodyweightfitness
If Cancer Needs Carbs (Glucose) to Grow, Why Don’t Doctors Change People’s Diets When the Cancer is First Diagnosed? – Quora

CrossFit WOD for Friday 4/7

“JASON”

for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.

Post time to whiteboard.

Olympic Weightlifting WOD

if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats

if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press

weighted plank, chinese lat raise, plyo box jump, ramp sprints