CrossFit WOD for Friday, August 9th
“FRAN”
21-15-9 reps for time:
thruster, 43/29kg
pullups
Post time to whiteboard.
ARTICLES
+ Why Do the Southern Resident Orcas Only Eat Chinook Salmon? – The Stranger
Tag Archive for: Ryan L
Michael, Ryan, and Owen during CGO 18.4
Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.
ANNOUNCEMENTS & ARTICLES
+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)
CrossFit WOD for Wednesday 6/20
establish a deadlift max in 20 minutes, then
15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)
Post time to whiteboard!
Kettlebell WOD
Joint prep, Sandbag drags
– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds
**ME Trusters test**
5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters
**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps
Odd object TGU!
Michael, Ryan, and Owen locking it out
Let’s be mindful of technique today and really challenge your form over the number of kilograms you lift. Today we’ll challenge the classic standard of the movement: lift a dead weight from the ground to a standing position.
ARTICLES
+ Winding Down – FCF Nutrition
CrossFit WOD for Wednesday 4/4
deadlifts 5-5-3-3-3-1-1-1-1
Post all loads to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 2/3
snatch
back squat
Powerlifting WOD – Week 5/7, Day 2/3
back squat
bench press
deadlift
Kettlebell WOD
CrossFit Links
