Since Saturday is our MURPH retest, we will alter the schedule to be two 90:00 classes, rather than three 60:00 classes.
CrossFit WOD for August 2nd
“CALI BEAR”
every :30 for 20:00 perform 1 power clean & jerk at 102/70/45kg (or 75% of 1RM)
ARTICLES
+ 2019 USA Powerlifting Spokane ROOKIE Competition 9/28 – USAPL
CrossFit WOD for August 1st
5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg
Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.
Post time to whiteboard.
ARTICLES
+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish
Here’s your new challenge for this week. Regular barbell DIANE next Wednesday.
CrossFit WOD for July 31st
DOUBLE KETTLEBELL-IN-HAND DIANE
21-15-9 reps for time:
two-in-hand kettlebell deadlifts, 2×48/32kg
strict handstand pushups
Post time to whiteboard.
ARTICLES
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If you pre-ordered one of these badass double-walled stainless steel shaker bottles, then you can pick it up in the gym!
If you haven’t, order one now for delivery in early August.
CrossFit WOD for Tuesday 7/30
for time:
15 hang power snatch
15 push press
15 clean & jerk
15 push press
15 hang power snatch
Run 200m after each movement. Rx = 50/30kg. Post time to whiteboard!
HIIT, 12pm & 6:30
Mobility, 6:30pm
Gymnastics-style stretching, shoulder extension, chest openers, groin, and forearms.
ARTICLES
+ How to Watch the 2019 CrossFit Games – Morning Chalk Up
+ Mat Fraser: The Loss That Launched a Legacy – CNN
It’s a SKILLS week, meaning we’ll be focusing on sharpening technique and putting you some familiar work with some twists.
We retest “MURPH” on Saturday so prepare for that- make sure you have your own vest/ruck if that’s in your cards.
CrossFit WOD for Monday 7/29
10×3 tempo back squat 32XX, then
3 rounds for max total calories:
1:00 double unders
1:00 lateral shuffle, 10′
1:00 banded plank walk
1:00 box jump, 12/8″
1:00 calorie row
1:00 rest
Post total calories to whiteboard!
Barbell Club
NEW CYCLE is here! The August cycles will focus on pulling and positions in Olympic Weightlifting and range-of-motion control in Powerlifting. Download the PDFs. GET STRONG!
> 2019 08 Olympic Weightlifting, Week 1 (PDF) <
> 2019 08 POWERLIFTING (PDF), Week 1 <
ARTICLES
+ JP Crawford Delivers An Unbelievable Throw – Twitter Moments
+ Ben Smith Gets the Nod, Recieves Wildcard – Morning Chalk Up
Send out positive vibes to Andrew S who is competing at the USA Weightlifting’s American Open Series II in
He’ll be lifting tomorrow at
Click here to watch the action!
CrossFit WOD for Friday 7/26
for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 (full) snatch, 60/35kg
Compare and contrast to Monday. Post time to whiteboard.
ARTICLES
+ Why You Should Compete in Olympic Weightlifting – Catalyst Athletics
CrossFit WOD for Thursday 7/24
for time:
70 burpees
60 dips
50 box jump overs, 24/20″
40 handstand pushups
30 single-leg squats, alternating
20 burpee pullups
Compare to 6/20/2019. Post time to whiteboard!
ARTICLES
+ First-Aid, CPR, and AED Training at FCF on Saturday 8/3 – Seattle CPR
+ The Games Goodie Bags – Morning Chalk Up
+ Watch 19-Year-Old Kristof Milak Break Michael Phelps’ 200m Butterfly World Record – Bleacher Report
