Missed our first Abs/Core class last week? No worries- I recorded it for you here.

CONDITIONING for Tuesday 10/13/2020


AMRAP in 15:00
60 toe taps
45 situps
30 hang clean & jerks
15 pogo burpees

Post time to comments!

READ: “There is No Comparison” – Hall of Famer Says Lebron James is More Skilled Than Michael Jordan – Essential Sports

Flashback Friday: Varsha and Rachael at CFSLU circa 2011

CrossFit WOD for Champagne Friday 2/13

bench press 5×5 (use highest load from last week’s and go sets across), then

AMRAP in 10:00
10 power cleans, 61/43/29kg (Performance adds 5kg per round)
10 hspu

Share scores (total reps completed) to whiteboard. Post-workout includes sink stretching, and doorway chest stretches to open up that anterior shoulder from all the pressing.

READ: Everything You Need to Know About Chocolate – NY Times

Yesterday we had four WODclub celebrations: Rachel (50), Chris (300), Rachael (500), Ann-Marie (1000)


+ Father Saves Baby Son’s Life with CPR – BBC News

CrossFit WOD for Tuesday 5/1


AMRAP in 15 minutes:
1-2-3-4-5-6-7-etc of
back squat, 1.5BW/BW
strict press, .75/.5BW
deadlift, 1.5BW/BW

Post rounds completed to comments.

HIIT WOD – 12pm

1-to-1o nose breathing burpee ladder

5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– med ball wood chop
– bear hug kneel-to-stand
– side-to-side rotating plank
– lateral mountain climber


10-to-1 for time:
lateral hurdle
squat thrust


HIIT WOD – 5:30pm

1:00 on/:15 off
agility ladder
battle ropes
toes through rings
banded hip extensions
repeat for 3 rounds

:40 on/:20 off for 10:00
knee tuck and hollow
bench up and over
alternating front scales
*hold active squat position for last round

max Chinese plank hold


Rachael T

For a better snatch receiving position creating better mobility in the upper back, hips, and ankles is paramount!


+ Sugar Industry Downplayed Potential Harms of Sugar – NY Times

CrossFit WOD for Tuesday 12/5

every 90 seconds for 18 minutes: power snatch + push press + snatch


3 rounds for time:
6 bar muscle-ups
30 wall ball, 20/14lbs to 10/9′

Performance does 5 rounds for time.

Post time to whiteboard!

CompEx WOD

MFT #1338

HIIT WOD – 12pm

Short Interval

:45 work, :15 rest
– Assault Bike
– Rower
– Ladder: Two In, Two Out
– MB Stutter Bucket Throw

:40 work, :20 rest for 16:00
– farmer’s walk
– sandbag drag, pull
– waiter’s walk

calorie rows
banded lat pulldowns

HIIT WOD – 5:30pm

Short Interval

warm up #1 (4 min)
TABATA 20sec on/10sec off
1) push up w/ shoulder tap
2) jumping lunge + air squat

warm up #2 (4 min)
1) agility ladder left/right
2) sit up + russian twist

workout #1 (3 rounds) (approx 9 min)
1 – ramp sprint
5 – hanging knee tucks
9 – slam ball over bar
5 – slam ball sit ups
1 – burpee + slam ball

workout #2 (4 rounds) (30 sec on / 10 sec off) per station (approx 10 min)
station 1 (light dbs) – bent over db lat raise + db strict press
station 2 (medium dbs) – db swing
station 3 (heavy db) – db squat
station 4 – burpees