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Some of our recent grads: Arthur, Connor, Matt, and Andrew

ARTICLES

+ Introducing NAPWOD, the Workout of Your Dreams – Morning Chalk Up

CrossFit WOD for Thursday 2/15

every minute on the minute for 10 minutes
a. 10 overhead squats, 52/34kg
b. 10 overhead lunge steps, 52/34kg

rest 3 minutes

every minute on the minute for 10 minutes
a. 10 thrusters
b. 10 pullups

then immediately after do 3:00 of max double unders

Post double unders to whiteboard!

HIIT WOD – Tempo/Time Trial

E3MOM x 3
Row 25 Cals
15 Ball Slams

E3MOM x 3
Row 20 Cals
20 Ball Slams

E3MOM x 3
Row 15 Cals
25 Ball Slams

Lindsay C, Gina M, Nadia T

Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas

Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.

ARTICLES

+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus

CrossFit WOD for Monday 3/13

bench press 4x3x85%

AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups
etc.

Post score to whiteboard!

NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.

Olympic Weightlifting WOD

lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank

Kettlebell WOD

Ground Force
Drills for perfecting swings