WORKOUT for Wednesday 6/15/2022
1:30 of work, :30 of rest
a. DB step-over, 2×20/35/50lbs to 12/20/24″
b. calorie row
c. wall walk
Repeat for five total cycles. Post total reps & calories completed to whiteboard!
WATCH:
Tag Archive for: stations
If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.
STAY SAFE CAPITOL HILL.
Did you know: We added a 6:30pm HIIT class for tonight!
WORKOUT for Wednesday 6/3/2020
3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest
Post total completed reps to comments! Use this timer.
Notes
As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.
Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.
2nd Serving- Need More Work?
every minute on the minute for 30:00 do one snatch
If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.
HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps
READ: The Anger Behind the Protests, Explained in Four Charts – Vox
WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!
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
CrossFit Links
