WORKOUT for Saturday 10/2/2021

Front squat 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)
*3 tag jumps, (12” above reach) between each set

12-9-6 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 35/60kg

5:00 rest, then

9-6-3 reps for time:
(strict) handstand pushups
cluster (squat clean thruster), 50/80kg

Post times to whiteboard!


If you want to practice your handstand pushup strength ladder at home do 4 rounds of 1-2-1 reps.

CONDITIONING for Tuesday 6/22

READ: The Record Temperatures Enveloping the West Are Not Your Average Heat Wave – NPR
WATCH: Now that he’s retired from competition Mat Fraser has been hard at work releasing content

It’s Week 2 of the squat cycle! If you have a true 1RM then you should try the following percentages: 50/5, 70/3, 80/3, 90/3, 90/3+

WORKOUT for Wednesday 6/16/2021


Until told otherwise perform 5-8 reps each of:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar

then the HSPU Strength Ladder: 2 rounds of 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette


BACK SQUAT E2MOM x 5. Last set is for 3 or more reps (keeping 1-2 reps in the tank)


For max total reps:
0:00-4:00 max double unders
4:00-7:00 max hang power snatch, 29/43kg
7:00-9:00 max toes-to-bar
9:00-10:00 max pogo burpees

Rest as directed by coach then repeat again. Post score to whiteboard!


CONDITIONING for Tuesday 5/25/2021


READ: Three Reasons You’ll Never Buy Salad Dressing Again – CrossFit

When it comes to single-arm lockouts would you should be able to see a vertical arm from any angle.

CONDITIONING for Thursday 5/13/2021


3 rounds for max total reps:
1:00​ thrusters
1:00 ​pogo hops
1;00 step-ups
1:00​ t-pushups
1:00​ devil’s press
1:00​ rest

Post score to whiteboard!

READ: Sesame Oil, Healthy or Not? – r/Nutrition

Elbows should break outwards on the way down to keep the bar close for better barbell cycling.

CONDITIONING for Tuesday 4/6/2021


21-15-9 reps for time:
goblet squats
pogo burpees

3:00 rest then

15-12-9 reps for time:
goblet squats
pogo burpees

Post times to comments!

READ: 9 Healthy, Frozen Bulk Foods That Save Families Money – US Foods

In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.

These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!

IN-GYM WORKOUT for Tuesday 2/23/2021

a. Warmup

Complete 2-3 times

20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups

then BURGENER WARMUP. 3-5 trainer-led reps

b. Strength

EMOM x 10 do snatch + OHS twice, then

EMOM x 5 do 2 snatches

c. Conditioning

AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)

READ: Why Our Food Needs to Use Less Water – BBC

Rolling out the triceps or praying the workout is over sooner than later?

CONDITIONING for Wednesday 2/3

READ: Mat Fraser: “Why I’m Retiring” – Morning Chalk Up

IN-GYM WORKOUT for Tuesday 2/2/2021

Class 12

a. Warmup

With a single DB/KB for 8-12 minutes
– 30 pogo hops
– :30 goblet squat hold
– 20 slam ball
– 20 swings
– 5/5 1-arm deadlift
– 5/5 tall kneeling 1-arm press

b. Strength

every minute on the minute do 1-2-1 pullups for 4 rounds, then

10 front lunges every 1:30 for 10 rounds

c. Conditioning

As many reps as possible in 20:00 of
4 (strict) pull-ups
8 (elevated) push-ups
12 medicine ball cleans

12/20/24” box, 8/14/20lbs ball. Post score to comments!

READ: Food Guidelines Change But Fail to Take Cultures Into Account – Kaiser Health News
WATCH: 9-Minute Stretch Sequence with Owen

CONDITIONING for Monday 1/25/2021


max reps in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches

Post score to comments!

LISTEN: Debunking Microwave Myths – The David Chang Show