Posts

ARTICLES

+ How Big Tech Is Going After Your Health Care – NY Times

CrossFit WOD for Friday 12/29

establish a deadlift OR clean max in 15 minutes

Kettlebell class
– Primal mobility
– Lifts and chops
– Cleans and the presses – Snatch skill focus

Strength Ladder

2(1,2,3,2,1) strength pull OR strength push

Ann-Marie D receives a clean in power position at the 2016 USAW American Open

CGO 2017 Team Foundation CrossFit so far:

GET TO REGISTERING! It counts as a square in this months BINGO game. Also: make sure you join Team Foundation CrossFit, otherwise you won’t pop up in the Open Team Roster pictured above.

ARTICLES

+ Stretching Exercises Are In as the Next Fitness Fad – New York Times

CrossFit WOD for Saturday 2/4

CGO 11.5

AMRAP in 20 minutes:

5 power cleans, 66/45kg
10 toes-to-bar
15 wall ball, 20/14# to 10/9′

Post score to whiteboard!

Competition CrossFit

A.
AMRAP in 3:00
70 double unders
21 kettlebell swings
max push press 61/35kg (70/45kg)

1:00 rest, repeat for 3 rounds

B.
for time:
42-36-30-24-18 cal row
21-18-15-12-9 burpee over rower

C.
3 rounds:
3 bar mu + 4 c2b pullups + 5 t2b
3 russian dips + 5 dips + max support shrugs
60sec rest+

D.
1:1 work:rest, each for max reps
5:00 box jump burpee, 24/20″ (no touching box)
4:00 shuttle run, 10m
3:00 power clean, 61/35kg (70/45kg)
2:00 wall ball, 20/14# to 10/9′ (2-for-1)
1:00 pullups (rope climb)