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+ “Discipline is constant. Inspiration is fleeting.” – Entrepreneur

CrossFit WOD for Thursday 5/10

4 rounds for time:
60 double unders
15 dips
15 SDHP, 25/15kg
15 hanging leg raise

Performance
4 rounds for time:
60 double unders
15 ring dips
15 SDHP, 2×20/12kg kettlebells
15 toes-to-bar

Post time to whiteboard!

HIIT WOD – 12pm

Every 2 min for 10 min:
10 Cal Row
12 Dbl DB Push Press

Rest 1 min

Every 2 min for 10 min:
12 Sandbag Squats
10 Cal Row

Rest 1 min

Every 2 min for 10 min:
10 Cal Row
12 Ball Slam

Rest 1 min

Every 2 min for 10 min:
12 Sit Ups
10 Cal Row

HIIT WOD – 5:30pm

3:00 on, 1:00 off, for 15:00
agility ladders
5 double pushup burpees
10 butt scoots
15 med ball clean
20 6″ two-hand target jumps
EMOM for 7 minutes:
6 step-up skip/side
5 squat thrust box jump
4 pushup + t-spine twist
3 box jump overs
ABMAGGEDON
– 60 crunches
– 30 reverse crunch
– 60 twisting crunch
– 30 twisting reverse crunch
– 60 t-spine twist (forearm) plank
– 30 leg lifts
BSU
BUTTMAGGEDON
– 30 elevated single leg bridge-up/side
– 60 frog pumps
– 30 fire hydrants/side
– 60 frog pumps
– 30 jumping lunges

There are two great options for your overhead squat grip-width:

  1. Use the same grip you use for the snatch
  2. Use a grip slightly-closer than (1.). Although it requires more mobility, it’s definitely more stable.
  3. (Bonus) Front squat if the overhead position isn’t stable. You’ll still have to keep a vertical torso to be successful for the volume of reps required today.

Elise and Michi

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+ “Own” the Weight: Moving Beyond PR-Dominated Thought – Beyond the Whiteboard

CrossFit WOD for STAR WARS DAY Friday, May the Fourth (Be With You)

NANCY

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Performance: 52/38kg
Fitness: front squats, 35/25kg

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

squat (of choice) max, rack jerk max

Come to the Foundation Barbell Town Hall Meeting this Saturday 5/6 at 10am.

Gymnastics Strength WOD

still rings, hamstring development

Kettlebell WOD

deadlifts

Simple & Sinister