Jump higher and spin as soon as you leave the ground if you have trouble linking double unders.
WORKOUT for Friday 7/9/2021
Warmup
Coaches’ choice then our handstand pushup strength ladder: 6 rounds of 1-2-1 reps
MetCon
Each round for time:
Calories, Double unders, and overhead squats
a. 20-60-20 at 35/60kg
b. 30-90-30 at 25/40kg
c. 40-120-40 at 15/20kg
2:00 rests between each round. Post overall time to whiteboard.
READ: Stay Cool When You Don’t Have A/C – Vice News
CONDITIONING for Thursday 7/8/2021
READ: Why Roads in the PNW Buckled Under Extreme Heat – The Verge
WATCH: Curing Movement Dysfunction: Dr. David Johnson and CrossFit Ne
Remember taking group pictures?
WORKOUT for Wednesday 7/7/2021
Warmup
Listen to your coaches instructions then our HSPU Strength Ladder: 5 rounds of 1-2-1 reps
MetCon
as many reps as possible in 12:00
3-6-9-12-15-etc
hang power clean, 45/70kg
HSPU / weighted pushup (10/20kg)
Post score (total reps completed) to whiteboard.
WATCH:
CONDITIONING for Tuesday 7/6/2021
FREYR
as many reps as possible in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches
Post score to comments!
READ: Individual Event 1 Announcement – The CrossFit Games
WATCH:
Today’s classes:
- 8:30am CompEx
- 10am Strength & Conditioning
- 11am Strength & Conditioning
- 12pm Strength & Conditioning
- 1pm Guided Training
- 2pm Guided Training
We’re back to open lanes beginning today. Thank you for taking care of each other!
WORKOUT for Monday 7/5/2021
“FIGHT GONE BAD”
3 rounds for max total reps:
1:00 max wall ball, 14/20lbs
1:00 max SDHP, 25/35kg
1:00 max box jumps, 20/24”
1:00 max push press, 25/35kg
1:00 max calorie row
1:00 rest
Post score to whiteboard.
WATCH: Is the PNW Heat Wave the New Normal? – Crooked Media
HIGH INTENSITY INTERVAL TRAINING for 7/4/2021
Join us at 10am for Yoga with IVAN.MVMT!
RSVP via PushPress for meeting room info.
Lanes disappear this weekend!
WORKOUT for Saturday 7/3/2021
Warmup
Row until told otherwise (about 1k-1.5k) then
– :20 work, :10 rest repeated for 6 minutes, alternate between hang snatches & fast feet
– HSPU ladder of 6 rounds of 1-2-1 reps
Workout
for time:
1 mile run
30 snatches, 45/60kg
1 mile run
30 clean & jerks, 55kg/70kg
1 mile run
30 deadlifts, 65/80kg
Post time to whiteboard. Can modify to a 2k row or 5k bike if needed.
WATCH: How to cycle your barbell clean & jerks by Misfit Athletics
