Check out the article The Seattle Times wrote! Features a certain gym you may go to…
WORKOUT for Monday 6/13/2022
BELLA COMPLEX
every :90 x 12 sets for max load:
clean + jerk +front squat + jerk
then
30 muscle-ups for time
Can modify to 100 pullups or 100 chest-to-bar pullups or 50 bar muscle-ups. Post time to whiteboard!
Brian C
ARTICLES
+ Proper Foundations: A 5-Step Progression to the Bar Muscle-Up – Breaking Muscle
CrossFit WOD for Thursday 2/8
30 muscle-ups for time
OR
max muscle-ups in 7 minutes, then AMRAP in 8 minutes:
5 strict pull-ups
5 ring dips
OR
AMRAP in 15 minutes:
5 ring rows, using a false grip
5 jumping dips, slowing the descent
Post time/score to whiteboard!
HIIT WOD
Tempo / Time Trial
Animal locomotion
E5MOM x 3
Row 40 cal
15 tuck ups
25 air squats
-then-
E4MOM x 3
AB 35 cals
photo by Ann-Marie D
Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!
It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!
ARTICLES
+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend
CrossFit WOD for Max Monday 1/23
bench press 5 sets to establish a 10-rep max
Fitness
for time: 100 pullups
Performance
for time: 30 muscle-ups
Olympic Weightlifting WOD – w5d1
back squat, snatch, snatch pull
Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.
Kettlebell WOD
Ground force
Windmills
Turkish Get Up skill work
Strength Day #5
9 reps per arm per minute for 10 minutes.
