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Green Team!

CrossFit WOD for Tuesday 7/23

for time:
10 snatch, 60/35
20 hang cleans, 70/45kg
30 front squats, 80/55kg
40 deadlifts, 90/65kg

Use one barbell. Post time to whiteboard.

CompEx WOD, 5:50am

Barbell skill warmup into clean & jerk on-the-minute lifts.

for time:
4 thrusters, 1 rope climb
8 thrusters, 2 rope climbs
12 thrusters, 3 rope climbs

10:00 cap.

accessories: good am, strict pullups, db rows, mb chest pass, lateral raises, etc.

Mobility, 6:30pm

stretch hip flexors, glutes, and hamstrings. tissue mobilization for TFL, piriformis, infraspinatus, traps, triceps.

ARTICLES

+ There Are Worms in the Blackberries You Just Picked – KUOW
+ CrossFit Affiliate Become Community Lifeboats to Combat Childhood Obesity – Morning Chalk Up

https://www.youtube.com/watch?v=FXsHMObj5pI

Jordan

Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:

jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.

ARTICLES

+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle

CrossFit WOD for Monday 8/20

COMPLEX FRAN

for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg

Post time to whiteboard! Compare here.

Olympic Weightlifting WOD – Week 4/4, Day 1/3

1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only

Powerlifting WOD – Week 4/4, Day 1/3

back squat max
sumo deadlift max

Kettlebell WOD

##Warmup
– Joint prep
– Sandbag drags

##Strengh
– 5:00 min double bell rack hold

##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.

**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges

##Accessory work
– Odd object TGU!!!

photo by Chris Rosa

Today’s workout was introduced to us at the 2017 RCF Games. I had to do the traditional back squat version followed by sprinting, Bobby had to do it with shoulder-to-overhead (many, many push and power jerks) followed by lunging.

You’re welcome.

ARTICLES

+ Live Blog: Seattle Primary Election 2017 Results – Crosscut
+ Blistering Heat Wave Threatens Seattle, Where Only a Third Have Air Conditioning – NY Times

CrossFit WOD for Wednesday 8/2

Shoulder-to-Overhead (52/38kg) version of “BRING SALLY UP“, then

400m walking lunge for time

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean & jerks, front squats

Powerlifting WOD

back squat, press, deadlift, pause deadlifts, hanging leg raise, lat fly,

Kettlebell WOD

– Primal mobility
– Clean skill work
– Snatch volume work

TL

Have you played on one of the slack lines yet?

In the form of fitness that we try to build using the CrossFit methodology, we want to improve on ten general physical skills:

– Strength
– Cardiovascular Endurance
– Flexibility
– Stamina
– Power
– Speed
– Accuracy
– Agility
– Balance
– Coordination

Balance is important as it demonstrates the control in the placement of the bodies center of gravity in relation to its support base. This is obviously important as we grow older, but it improves function and athleticism in sports and activities as well. Slack lining isn’t just for college kids! Try it out and feel the deep burn in the hips!

ARTICLES

+ Report: Seattleites Overpaid $90 Million on Parking Last Year – Seattle PI

CrossFit WOD for Friday 7/14

establish a 1RM deadlift within 20 minutes, then

“RYAN”

5 rounds for time:
7 muscle-up
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Post max and time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex OR power snatch complex, power clean complex

Powerlifting WOD

power clean, back squat, press, weighted planks, good mornings, and barbell suitcase holds

Gymnastics Strength WOD

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– We will be working on perfecting the two handed swing and increasing the weight of our swings.
– Lunges, presses and single leg deadlifts will be added to make sure we are still working with asymmetrical loads to build a strong core.

ARTICLES

+ 2017 East Regionals – Lucas Parker

CrossFit WOD for Friday 6/9

“T.U.P.”

15-12-9-6-3 reps for time of:
power cleans, 61/43kg
pullups
front squats, 61/43kg
pullups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Kettlebell WOD

Primal Mobility Warm up (or Line Drills), Rack Walk and Suitcase Carry, Lots and lots of Swings, Squats and Presses

Gymnastics Strength WOD

GB squat series, dips, Arabesque rotations, conditioning, stretching, muscle-up transitions