CrossFit WOD for Thursday, August 29th
AMRAP in 20:00
400m kettlebell rack walk
30 bar-facing burpees
Rest 5:00 then on a 10:00 clock
– Complete 50 ring dips
– In the remaining time establish a 1RM clean
You have one score: total burpees multiplied by the weight of your heaviest successful clean. Post score to whiteboard.
READ: Praise, Don’t Tease, and Other Tips to Help Kids With Their Weight – NPR
WATCH: How to Time Warm-ups in Weightlifting Competition, Counting Attempts – Catalyst Athletics
CrossFit WOD for Wednesday, August 28th
press 5-5-5-3-3-1-1+, then
Wodapalooza Online Qualifier #1
AMRAP in 9:00
3-6-9-12-15 reps of
hang power snatch, 34/25/20/15kg
overhead squat, 34/25/20/15kg
30 double unders to finish each round. Post score to whiteboard!
This means you’d pickup a bar, do 3 hang power snatches, 3 overhead squats, 30 double unders. Then 6 hps + 6 ohs + 30 du. Then 9/9/30, 12/12/30, 15/15/30, etc.
READ: Wodapalooza Week 1, Workout 1 SCORECARD – WZA
WATCH: Jacob Heppner’s WZAOQ #1 Tips, Strategies, & Pacing
CrossFit WOD for Tuesday, August 27th
every 2:00 on the minute for 40:00
a. 60 UB double unders
b. 40 calories
c. 20 medicine ball clean, 20/14lbs
d. 10 box jumps, 32/24″
Post time to whiteboard
READ: Helping Children Learn to Eat Well – NY Times
WATCH: How To Do Double Unders – What Helped ME by Cole Sager
CrossFit WOD for Monday, August 26th
overhead/front squat 8×3
21-15-9 reps for time:
hang power clean, 50/35kg
burpee-over-bar
Run 400m to start each round. Post time to whiteboard!
READ: How the Ancient World Lifted Weights – BarBend
WATCH: Inside Westside Barbell, Powerlifting’s Most Exclusive and Controversial Gym by VICE Sports
In the dead center of Ohio, inside a dingy warehouse littered with weights and what looks like torture devices lies powerlifting’s most controversial and exclusive gym — Westside Barbell. Founded in 1987 by Louie Simmons, the gym is now a legend in the powerlifting and strength sports world thanks to the methods and training machines Louie has developed, and the 140 plus world records the gym has broke in competition. However, Louie and some of his lifters hold very unapologetic stances on steroids and their use of them, and this has left the gym mired in controversy. We traveled to Columbus, Ohio to meet with Louie and some of the lifters at Westside to talk with them about the culture of the gym, Louie’s renowned training methods and their use of performance-enhancing drugs.
CrossFit WOD for Friday 8/23/19
FILTHY FIFTY – Rx
for time:
50 box jumps
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders
FILTHY FIFTY – Performance
for time:
50 box jumps, 32/24″
50 pullups
50 perfectly-vertical kettlebell swings, 32/24kg
50 jumping lunges
50 toes-to-bar
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees-over-bar
50 UB double unders
Compare to 4/16/19. Post time to whiteboard!
ARTICLES
+ Why You Should Pull the SSB Handles While Squatting – EliteFTS
+ Westside Vs The World – Netflix
CrossFit WOD for Thursday, August 22nd
front squat 5×5, then
5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Post time to whiteboard!
ARTICLES
+ My Coming Out Story – Alec Smith
+ 10 Ways to Develop Mental Toughness – Morning Chalk Up
What’s your best handstand skill? Skills?
CrossFit WOD for Wednesday, August 21st
10:00 of handstand work
3 rounds for time:
90 double
30 alternating dumbbell snatch, 50/35lbs
Post time to whiteboard!
ARTICLES
+ How to Learn Double Unders Fast! – Structure Your Strength
+ Sprints Cutting to the Core of CrossFit – Morning Chalk Up
