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Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space

ARTICLES

+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key

Part 2 (see Monday’s post for Part 1):

CrossFit WOD for Friday 7/20

KELLY

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

Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs

Post time to whiteboard!

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

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk

midline, 200 reps
strength, using the orange sheet in the back

Powerlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

box jump 6 sets of 3 jumps at 75% of max box jump

press 85/5+

deadlift 70/5 (6)

Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15

20 squats between each deadlift accessory

CrossFit WOD for Saturday 7/21

3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl

CrossFit WOD for Sunday 7/22

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

OR

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

then

establish a heavy deadlift in 10:00

The end of the current Olympic Weightlifting and Powerlifting cycle ends this week. Today you get a taste of what athletes work on in those programs.

Click here or the photo above to register for the next Foundation Barbell cycle.

If you’re on the fence, don’t worry. Next week we’ll have a chance to establish some maxes and truly see if you want to focus on these lifts.

ARTICLES

+ The 1RM Is Dead – T-Nation

CrossFit WOD for Thursday 6/14

hang snatch + snatch, then establish a heavy snatch

snatch pulls 3x2x105. :90 rests between sets.

back squats 3x5x80-85. 2:00 rests. Last set should be for maximum reps (minimum of 5). Focus on speed up.

Post attendance to whiteboard!

HIIT WOD – Special Edition 6am & 5:30pm

Laps, movement patterns

E3MOM x 3
– 25 burpees
– 15 ball slams

E3MOM x 3
– 20 burpees
– 20 ball slams

E3MOM x 3
– 15 burpees
– 25 ball slams

ABmaggedon

HIIT WOD – 12pm

6 rounds of each cycle

Every 2 mins
10 burpees
10 sandbag cleans
Rest 1 min

Every 2 mins
10 tuck jumps
10 sandbag squats
Rest 1 min

Every 2 mins
10 grasshoppers
10 moutain climbers
10 sandbag thrusters

Foundations 5 WOD

Panic Breathing
500-400-300-200-100 rows for time while partner holds double kb rack position

Post time and partner to whiteboard!

Johnrey

Our current barbell program is ending this week! Get registered for the next one before the next one begins on Monday, May 7th. No registration, no play, no exceptions!

Get ready for a load of information on the upcoming changes to our Barbell programs. Should all be up by end of the week.

ARTICLES

+ The Brook Wells Controversy and Why It Matters – Morning Chalk Up

CrossFit WOD for Wednesday 4/18

snatch 1RM

Sandbag Runs (+/-) 60/40lbs
2x400m
3x200m
4x100m

*Rest until you can bring the intensity once again.

Post heaviest snatch, fastest 400m, fastest 200m, and fastest 100m to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 2/3

snatch 1RM
max height box jump

Powerlifting WOD – Week 7/7, Day 2/3

bench press 1RM
deadlift 1RM

ARTICLES

+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW

CrossFit WOD for Friday 2/23

CGO 18.1 – Rx

AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row

CGO 18.1 – Scaled

AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row

Post score to http://games.crossfit.com/ and the whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)

snatch max, clean & jerk max

Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)

Lower MAX (back squat, front squat, OHS, deadlift, etc)

Gymnastics Strength WOD

handstand pushup development!

Kettlebell WOD

 

So sign up now so you can get drafted to one of the three teams for the Intramural Open!

It’s Presidents Day and we’re open regular hours. If you have the day off come workout early then go see Black Panther!

ARTICLES

+ Speal: A David and Goliath Story – Chris Spealler

CrossFit WOD for Monday 2/19

100 pullups for time (attempt your max set), then

establish a 1RM clean & jerk in 20 minutes, then

6 sets of max dips

Post all three results to whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 1/3

snatch max

Powerlifting WOD – Week 7/7, Day 1/4

back squat 1RM

Kettlebell WOD

1k row, then

10-to-1 reps of:
strict sit ups
lunges
push ups
goblet squats
swings

3 rounds, 10 reps each:
kb halo
prying squats
single leg deadlift, left + right
dips

ARTICLES

+ Enhancing Low Back Health Through Stabilization Exercise (PDF) – University of Waterloo

CrossFit WOD for Wednesday 1/3

establish within 15 minutes each:
– snatch 1RM
– OHS 1RM
– 500m row

Let’s establish some numbers for 2018 so we can direct our training purposefully! First we’ll start with these two lifts and follow it up with some row sprints. How’s your technique? Do you know how to sprint start?

Post results to whiteboard!

Kettlebell WOD

warm up + accessories

complete 300 double kettlebell swings with perfect form. every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats

All hanging exercises build more resilient shoulders, as well as develop core and upper body strength.

ARTICLES

+ The Year in Fitness: Exercise, Add Intensity, Live to See Another Year – NY Times

CrossFit WOD for Thursday 12/28

15 minutes to establish a 1RM snatch, then

CFLO 17.3
AMRAP in 12 minutes:
25 pullups
50cal row
100 overhead squats, 20kg 50 box jumps, 24/20”
25 pullups

Post loads and score to whiteboard!

Strength Ladder

2(1,2,3,2,1) strength exercise for pull or strength exercise for push

HIIT WOD

 


Sheena C and her Level 2 CrossFit Trainer crew at CrossFit Belltown (courtesy CrossFit.com)

She was so excited she couldn’t help but blink.

ARTICLES

+ Drunk On Sugar? – CrossFit Journal

The decision has been made. We will be stopping sales of water and KILL CLIFF and instead now only serve Michelob Ultra as a post-workout beverage:

How many popular CrossFitters did you spot?

CrossFit WOD for Monday 2/5

bench press 5x5x75%

Fitness

3 rounds for time:
20 wall ball, 20/14#
20 burpees

Performance

3 rounds for time:
20 2-for-1 wall ball, 20/14#
20 plate jump burpees

Post times to whiteboard!

Olympic Weightlifting WOD – Test Week!

Monday: back squat, snatch max
Wednesday: front squat, clean & jerk max
Friday: overhead squat, power snatch, power clean & jerk

Kettlebell WOD

Ground Force
Skills: Cleans
Review: TGU
Simple and Sinister Test