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BRING-A-FRIEND CROSSFIT CLASS tomorrow at Noon! Bring something for DESC Donations please.

CrossFit WOD for Friday 12/13

“12 Days of CrossFit”
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Done at least once every mid-December! 43:00 time cap. Post time to whiteboard!

Post-workout: Hit the Elevated Samson Stretch for :90+/side twice. Then a standard Samson stretch for :60/side.

READ: Skill Development Forever – CrossFit
WATCH:

Making sure you have protection for your lower leg (like a wrap or a knee sleeve) during rope climbs definitely help, but it is OBLIGATORY to know (and have confidence) in your ability to lock the rope in. Check out BOXROX for a helpful resource.

ARTICLES

Andrea U-Shi Chang – Ground Force Method – LEO Training

CrossFit WOD for Tuesday 9/19

7 rounds, each for time:
3/2 rope climbs
14 pistols
28 double unders

Rest as necessary between rounds.

Post fastest round to whiteboard!

Gymnastics Strength WOD

squat prep, lower leg stretches, hanging conditioning, position training, kipping

CompEx WOD

AMRAP in 30 minutes:
800m run
1k row
20 burpees-over-rower

rest 5 minutes

2 rounds for time:
18 double unders
15 toes-to-bar
12 chest-to-bar pullups
9 thrusters, 52/38kg

Here’s one way to scale rope climbs, while allowing you to practice the most difficult aspect of rope climbing- the locks!

Rope climb progressions (2 of 3): heel lock #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on

Rope climb technique (3 of 3): Spanish Wrap #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on

ARTICLES

+ Team USA Wins 12 Medals (So Far) at Pan American Weightlifting Championship – BarBend

CrossFit WOD for Wednesday 7/26

[Rx]

for time:
60 wall ball, 20/14#
50 weighted situp, 20/14#
40 burpee
3 rope climbs
20 HSPU
1 mile run

[Performance]

for time:
60 wall ball, 30/20#
50 GHDSU
40 target burpee
3 legless rope climbs
20 HSPU
1 mile run

Notes:
Let’s try to make the biggest splashes and see what kind of big sets you can hit for each exercise. 2-3 sets would be cool, but unbroken would be even cooler! Take as much rest as needed during transitions, but see if you can get big sets.

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, push presses

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal mobility with extra movements
– Armbars and Halos for shoulders
– Getups and swings to prepare for Simple and Sinister.