Although we’re still going to program team options on Saturdays, you can always opt-out and do an individual version!
WORKOUT for Saturday 1/8/2022
(Team) “JENNY”
AMRAP in 30:00
20 overhead squats, 20kg
20 back squats, 20kg
400m run
YGIG for as many squats as possible.
If alone then 1:1 work:rest per round for the 30:00. Post total reps to whiteboard!
WATCH:
SKILLS for Saturday 12/11/2021 is BENCH PRESS
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TEAM WORKOUT for Saturday 12/11/2021
20 rounds for time:
15 perfectly-vertical kettlebell swings, 16/24kg
3 jerks, 50/70kg
Partners alternate rounds (so each does 10 rounds total). Post team and times to whiteboard!
A number of coaches will be on vacation this week so here are all the workouts!
ARTICLES
+ The Science & Application of Barefoot Strength Training – Dr. John Rusin
CrossFit WOD for Monday 7/23
tabata ring row
5 rounds for time:
15 thrusters, 43/35kg
400m run
CrossFit WOD for Tuesday 7/24
Every 4 mins for 16 minutes:
20 calorie row
20 alternating dumbbell snatch, 50/35lbs
CrossFit WOD for Wednesday 7/25
EMOM for 5 minutes:
5 toes-to-bar
5 burpees
EMOM for 5 minutes:
5 box jumps
5 ring dips
EMOM for 5 minutes:
5 pullups
5 jump tucks
EMOM for 5 minutes:
10 double kettlebell/dumbbell front squats
EMOM for 5 minutes:
10 burpee box jump overs, 24/20″
CrossFit WOD for Thursday 7/26
tabata ring rows
21-15-9 reps for time:
overhead squats, 43/29kg
handstand pushups
CrossFit WOD for Friday 7/27
LINDA
10-to-1 reps for time:
deadlift, 1.5x bodyweight
bench press, 1x bodyweight
(squat) clean, .75x bodyweight
CrossFit WOD for Saturday 7/28
in teams of two, for time:
200 pushups
200 box jumps (and step downs)
200 lunges
200 situps
*One athlete works while other hangs from pullup rig
– THEN –
100 burpees. One athlete works while other rests.
CrossFit WOD for Sunday 7/29
tabata handstand
3 rounds for time:
400m medicine ball run, 20/14lbs
50 wall ball, 20/14lbs to 10/9′
Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0
ARTICLES
+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media
CrossFit WOD for Friday 8/4
TREVOR
in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats
* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person
Post time to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex
Powerlifting WOD
power clean, squat, floor press
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats
Gymnastics Strength WOD
movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching
CrossFit WOD for Sunday 5/14
Teams of 2
for time:
1 overhead walk around block 20/15kg
1 plate to chest walk around block
100 alternating burpees onto plates
100 alternating ground-to-overhead with plate
100 alternating plate squats
100 alternating ground-to-overhead with plate
100 alternating burpees onto plate
1 overhead plate walk around block
1 plate to chest walk around block
Post time to whiteboard! Wish the moms in your life a happy day!
HellaFit WOD
A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.
Competitive Exercise WOD
“The Seven”
Seven rounds for time of:
7 handstand push-ups
7 thruster, 61/43kg
7 knees-to-elbows
7 deadlifts, 111/78kg
7 burpees
7 kettlebell swings, 32/24kg
7 pull-ups
CrossFit WOD for Saturday 3/11
in partners, for time:
90 burpees
80 situps
70 perfectly vertical kettlebell swings
60 HR pushups
50 synchro kettlebell lunges
400m farmer’s carry together
In this workout each pair will have a pair of kettlebells. They may not touch the ground, otherwise the entire workout starts from scratch.
Post time to whiteboard.
