Jeff P, circa 2013
Workout lookahead: OTIS, the OKAYBRO complex, a Team WOD, NANCY, touch-and-go clean & jerks, hspu/double unders, bench press, and tabata midline work.
ARTICLES
+ Rings (Gymnastics) – Wikipedia
CrossFit WOD for Monday 4/30
“CANDY”
5 rounds for time:
20 pullups
40 pushups
60 squats
Olympic Weightlifting WOD – Buffer Week 1/2, Day 1/3
establish and practice positions and transitions for better HANG versions of the lifts
accessories: shrugs, scap work, knee jump + broad jump
Kettlebell WOD
Week 9: Retest 1RM sumo deadlift, then
Kettlebell “JACK”
AMRAP in 20 minutes:
10 push presses
10 kettlebell swings
10 box jumps
Or halvsies. Either way!
ARTICLES
+ My Sister’s Green Chicken – Nom Nom Paleo
CrossFit WOD for Friday 4/27
1/2 CGO 18.3 – Rx
2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups
1/2 CGO 18.3 – Scaled
2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups
Post time or score to whiteboard!
Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3
Coaches Choice!
Kettlebell WOD
banded deadlift 10×2@55%
EMOM for 10 minutes: 15 kettlebell swings
YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills
Gymnastics Strength WOD
intro to still rings
WEEKEND WORKOUTS
CrossFit WOD for Saturday 4/28
DOUBLE HELEN
3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups
CrossFit WOD for Sunday 4/29
30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar
Mark vs Nate!
ARTICLES
+ The Corruption of Evidence-Based Medicine– Killing for Profit – Dr. Jason Fung for Medium
CrossFit WOD for Thursday 4/26
Establish a sumo deadlift 5RM in 20 minutes, then split squat 5×5/side. Finish out with ABmaggedon.
Post 5RM to whiteboard!
HIIT WOD
TEMPO / TIME TRAIL
10-9-8-7-6-5-4-3-2-1
row Cal
burpee
situp
air squat
kb Russian swing
every 2 mins rest 30s
Colin’s Super Secret Rope Climb Guard Method
ARTICLES
+ Sam Briggs Withdraws From Regionals, Finishes AGOQ – Morning Chalkup
CrossFit WOD for Wednesday 4/25
Online Age Qualifier 18.1
for time:
4 thrusters, 61/43kg
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents
15 minute time cap.
NOTES: Figure out the most efficient way to do a rope pull because that’s all rope climbing is- can you easily move up and down the rope so that you can get through this skill work? Protect your shoes and shins as needed and scale your skills.
Post time/score (total completed reps) to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 2/3
Coach’s Choice
Kettlebell WOD
500m row
Complex A
500m row
Complex A
500m row
Complex B
500m row
Complex B
Complex A, single arm/per side
5 swings
5 snatches
5 windmills
Complex B, double bells
10 deadlifts
10 side bends
5 cleans
6 alternating press
6 squats
Preparing to lift weights is like telling a good joke: it’s all about the setup!
ARTICLES
+ 10 Bench Press Mistakes – StrongLifts
CrossFit WOD for Tuesday 4/24
LYNNE
5 rounds for max reps:
max bench press, BW/.65BW
max pullups
Post score to whiteboard!
HIIT WOD
3:00 on, 1:00 off
– 1 ramp run
– 3 bench over & under
– 9 rolling v-up
Go for 15:00
2:00 on, 1:00 off twice
1. knuckle drag sandbag
2. body drag sandbag
3. plate jumps
2 rounds
1:00 burpees, :30 rest
1:00 jumping lunges, :30 rest
1:00 bear crawl, :30 rest
1:00 primal crawl, :30 rest
tabata one-arm plank (switch arms every round)
max wall sit (no hands on legs)
Gymnastic Strength WOD
hip extension work
Adrian, Bri, and Andrew
This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future!
ARTICLES
+ Final Results – National University – USAW
CrossFit WOD for Monday 4/23
as many reps as possible in 20 minutes:
5 clusters, 70/45kg
8 toes-through-rings
11 burpees
Post total reps to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 1/3
Coaches Choice!
Kettlebell WOD
Week 8: sumo deadlift 10×1 @ 85-95% of 1RM
YGIG for 20 minutes
deadlift
dead clean
dead clean + see saw press
6 lunges
