Team Work Makes the Dream Work
ARTICLES
+ GO SUPPORT ISAAC! Battle at the Boat 111 – Emerald Queen Casino
CrossFit WOD for Saturday 6/3
All of the following is “You Go, I Go” in teams of two. Rest exactly two minutes between each set.
A.
AMRAP in 3 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
B.
AMRAP in 6 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
C.
AMRAP in 9 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)
Each set gets progressively heavy. Rx = 61/43kg, 70/50kg, 84/57kg. Fitness = 35/25kg, 44/34kg, 61/43kg.
Competitive Exercise WOD
CWG 17.5
for time:
500m row
:90 rest
500m row
Scoring: Total time required to complete both 500m rows. Include tenths of a second for each row. Do not include rest interval in total time. Example:. 500m #1 = 1:32.3 + 500m #2 = 1:34:0 Total time would be inputted as 3:06.30.
Notes: The athlete must stay on the rower the entire time.
CWG 17.5 (Masters 45-55+, Scaled & Teens)
AMRAP in 20 minutes:
20 row calories
20 wall ball, 20# to 10’/14# to 9′
20 burpees-onto-plate
Scoring: Total Complete Reps. (1 cal = 1 rep)
Our special edition 2017 FCF PRIDE shirt pre-order closes after the weekend! Make sure you don’t miss out on choosing the color/style shirt you want!
ARTICLES
+ According to Donald Trump Jr., Donald Trump Jr. Is a World-Class CrossFit Athlete – Deadspin
CrossFit WOD for Friday 6/2
“HORTON”
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean & jerks, 70/50kg
50m buddy carry
Olympic Weightlifting WOD
2-position snatch, 2-position clean, alternating push press, abs, back, obliques
Gymnastics Strength WOD
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
Mark B
ARTICLES
+ Athlete Who Failed to Qualify For CrossFit Regionals Now Identifies As ‘Weightlifter’ – The Overheard Press
CrossFit WOD for Thursday 6/1
(Performance)
every minute on the minute for 30 minutes:
– 40 double unders
– 11 thrusters, 35/25kg
(Rx)
every minute on the minute for 30 minutes:
– 25 double unders
– 8 thrusters, 27/19kg
(Scaled)
every minute on the minute for 30 minutes:
– 40 single unders
– 8 thrusters, 20/15kg
Post attendance to whiteboard!
Endurance WOD
Long Interval: 6x 1000m run, rest 4 minutes between efforts
General prep/warmup is important in getting the body warm, blood-flow moving, and your mentality in the right place for what’s about to happen. Specific prep/warmup is important to make sure the skills used in the workout are practiced well enough to know you can move safely at relatively higher levels of intensity. We prefer a bunch of repetitions of empty bar movement prior to any olympic weightlifting to make sure we stay safe, the movements are sharpened, and the body is ready for killing it!
ANNOUNCEMENTS
+ Free Community CrossFit Class this Saturday at 12pm. Bring your family, friends, co-workers.
+ Next Foundations On-ramp Course begins Tuesday, June 6th.
+ 2017 FCF PRIDE shirts available for pre-sale now through Sunday, June 4th!
ARTICLES
+ Why Are So Many People Injuring Their Pecs at Regionals? – The Movement Fix
CrossFit WOD for Wednesday 5/31
EMOM for 8 minutes: 3 clean & jerks, ascending
3 rounds for time:
20 ring pushups
lap around the block
Olympic Weightlifting WOD – Week 2, Day 2
3-position clean, behind-the-neck rack jerk, pause front squat
Kettlebell WOD
– Primal mobility and warmup
– Turkish Getup work focusing on shoulder stability
– Work alternating between 1 handed and 2 handed swings. Presses and lunges for extra sweat
Our 2017 FCF Special Edition Pride Shirts are available for pre-order! We worked on a different edition and even went as far as to tease it, but in the 11th hour had a stroke of retro inspiration and changed it up. We’re pretty damn happy with it!
Pre-order to ensure you get the size, color, & style you want.
Pre-order ends on Sunday, June 4th.
We have T-Shirts, Tanks, Racerbacks, & Crop Tanks available in a variety of colors for $30!
Order here now: https://fcf.sites.zenplanner.
ARTICLES
+ Ursula Garza (Papandrea) Elected IWF Vice President – USA Weightlifting
CrossFit WOD for Tuesday 5/30
deadlift 5x3x80%, 4x2x83%, 3x1x87%
for time:
800m run
40 ring dips
40 situps
Post time to whiteboard!
Gymnastics Strength WOD
muscle-up and pistol development
Endurance WOD
Short interval: 20x :30 max effort distance, :30 rests between efforts
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.
READ: About Lt. Michael P. Murphy
CrossFit WOD for Memorial Day Monday 5/29
“MURPH”
for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run
Partition the pullups, pushups, and squats as needed. If you have access to a 20# vest/pack/ruck, wear it!
