SKILLS for Tuesday 3/22/2022 is PRESS/JERK
CONDITIONING for Tuesday 3/22/2022
WORKOUT for Monday 3/21/2022
3 rounds for max total reps
1:00 stations of
– wall ball, 8/14/20lbs
– power snatch, 15/25/35kg
– box jump, 12/20/24″
– calorie row
– rest
Post score to whiteboard!
READ: Why Success Can Feel So Bitter – The Atlantic
Join us for YOGA on Zoom at 10am with IVAN.MVMT.
RSVP on PushPress for meeting room info.
CONDITIONING for Sunday 3/20/2022
SKILLS for Saturday 3/19/2022 is PRESS/JERK
WORKOUT for Saturday 3/19/2022
12 Days of CrossFit
in cumulative song format, for time:
100m run
2×25′ bear crawls
3-second handstand
4 clean & jerks, 2×20/35/50lbs
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 12/16/24kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols
30:00 time cap. Post time to whiteboard.
WORKOUT for Friday 3/18/2022
for time:
400 single unders
300 air squats
200 situps
100 hand-release pushups
50 burpees
Partion however. SupeRx = unpartitioned. Post time to whiteboard!
WATCH:
SKILLS for Thursday 3/17/2022 is the SQUAT
CONDITIONING for Thursday 3/17/2022
Athlete’s Choice!
WORKOUT for Wednesday 3/16/2022
“Pyramid Double HELEN”
for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups
Compare to 9/17/202, 8/3/2017
-OR-
“HELEN+”
5 rounds for time:
400m run
21 kettlebell swings, 12/16/24kg
12 pullups
Compare to 8/22/2019. Post results to whiteboard!
WATCH:
The crew after completing and supporting CGO 22.3
We’re doing the FINAL tally of the Intramural Open so hold tight!
CONDITIONING for Tuesday 3/15/2022
READ: 22.3 Live Analysis – r/crossfit
It’s time for a new cycle of programming. The next four weeks will be focused on other benchmarks other than CGO (CrossFit Games Open) workouts: regular squatting, snatching, and pressing days, with pulling and gymnastics sprinkled throughout.
I think with the mask mandate lifted it might be time to program running back into workouts as well. BE PREPARED. And don’t cherry pick. That said if you prefer to NOT be around folx with unknown vaccination status we’ll always have row/bike/ski/jump rope options for you inside our facility.
WORKOUT for Monday 3/14/2022
5 rounds for max total reps:
max touch-and-go sumo deadlifts, 45/70/100kg
max toes-to-bar
Post score (max total SDL/max total t2b) to whiteboard!
WATCH:
The Open is over )=
But now we get to focus on more of a wider scope in training! Also new classes on the horizon!
For now join us for YOGA on Zoom with IVAN.MVMT at 10am. RSVP via PushPress for access.
CONDITIONING for Sunday 3/13/2022
CrossFit Links
