Posts

Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.

It’s Retest week so here’s to improvement and many of you writing on the PR Board!

 

CROSSFIT WORKOUTS

Monday 8/13

push press 3-3-2-2-1-1-1, then

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post loads and times to whiteboard.

Tuesday 8/14

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does box jump overs and 30/20lbs wall ball.

Post time to whiteboard!

Wednesday 8/15

weighted pullup 5×2, then

15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders

Post pullup loads and times to whiteboard!

Thursday 8/16

2k row, then

for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups

Post times to whiteboard!

Friday 8/17

HELEN

3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups

Performance does 5 rounds for time.

Post time to whiteboard!

Saturday 8/18

establish a back squat 1RM in 15 minutes, then

in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups

Post load and scores to whiteboard!

Sunday 8/19

[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg

[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row

Post times to whiteboard.

OLYMPIC WEIGHTLIFTING WORKOUTS

(download PDF of Week 3)

POWERLIFTING WORKOUTS

(download PDF of Week 3)

HIIT WORKOUTS

:30 on, :20 off for 12 intervals

:45 on, :15 off for 6 intervals

:50 on, :10 off for 10:00

each midline set for 5:00 or less with reps counted aloud

stretch!

KETTLEBELL WORKOUTS

Monday 8/13

##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends

##Strength
– 5 min DBKB rack hold

##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16

##Ab’s

Wednesday 8/15

##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags

##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees

No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.

ARTICLES

+ F*ck Burpees – Josh Wood

CrossFit WOD for Wednesday 6/6

push press 3-3-2-2-1-1

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post times to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 2/3

BtK HANG SNATCH + SNATCH 85 / 1 (2)
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)

Accessories
senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8

Powerlifting WOD – Week 2/3, Day 2/3

4×8 mb throws

BENCH 55/5, 62.5/5, 67.5/3 (10)

back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+

Kettlebell WOD

**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up

**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans

**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans

Accessory work
– Abs

ARTICLES

+ The Biggest Threat Facing Middle-Age Men Isn’t Smoking or Obesity. It’s Loneliness. – Boston Globe

CrossFit WOD for Tuesday 3/28

establish a 1RM push press within 15 minutes, then

4 rounds for time:
20 push press, 35/25kg
20 toes-to-bar
20 sumo deadlift high-pull, 35/25kg

Post time to whiteboard!

HellaFit WOD

Find out at class!

The CrossFit Games Open (and the FCF Intramural Open. Learn about it here!) start this weekend! The first workout will be released and as always Dave Castro is posting hints to instagram:

via @thedavecastro ・・・ 17.1

A post shared by The CrossFit Games (@crossfitgames) on

What does this mean? Could it be a classic workout? Something with deadlifts? INQUIRING MINDS WANT TO KNOW!

ARTICLES

+ CrossFit Games Athlete Alex Anderson on How to Crush the 2017 Open – BarBend

CrossFit WOD for Tuesday 2/21

in 25 minutes:
– establish a 1RM press then
– establish a 1RM push press then
– push press 3x8x60 with 2:00 rests

then

3 rounds for time:
10 slam ball, 30/20#
10 burpees

Compare to 1/31/2017. Post maxes and time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. goblet squats
3. pushups
4. pull-ups/ring rows
5. OH lunges
6. burpees

1 minute of midline work after each tabata.