Tag Archive for: BBC

WORKOUT for Wednesday 10/26/2022

EMOM x12
2 power snatches

5 rounds for time:
250m row
15 wall ball shots, 8/14/20lbs to 9/9/10’
15 box jumps, 12/20/24

Post time to whiteboard.

ENGINE for Wed 10/26

in 4:00 complete 30 double kettlebell clean & press. in remaining time complete as many box jump overs as possible. Repeat until done!

BODYBUILDING for Wed 10/26

tabata floor press

300 banded pull aparts (in sets of 30-50)
300 banded face pulls (in sets of 30-50)

3 rounds of
5-5-5 bicep openers
12+ plate flips

8x 3 chinup negatives

READ: Why Athletes Need a ‘Quiet Eye’ – BBC Future

In the new year would you like to do any one-off skills classes for higher-level movement elements?

We’ve done it in the past (Foundation Institute of Training and Technique) and are curious if there’s a want for more. Subjects include high bar skills, still ring skills, kipping pullups, kipping muscle-ups, barbell high-cycling, parkour basics, flexibility basics, handbalancing 101, handbalancing 201, tumbling 101, tumbling 201 (including standing back tucks), and more.

WORKOUT for Wednesday 12/22/2021


AMRAP in 20 minutes:
10 push press, 52kg
10 perfectly-vertical kettlebell swings, 16/24kg
10 box jumps, 20/24

Immediately followed by a surprise!

Post results to whiteboard!

READ: Doughnuts: The Fried Treat That Conquered the Modern World – BBC

What a week! What are we eating/drinking tonight?

Champagne Friday 11/13/2020


AMRAP in 12:00
12 hang clusters
12 single-leg squats
12 T-pushups

How heavy can you go for the hang clusters? Ideally done with a barbell at a medium weight, you can still modify this to a kettle/dumbbell and maybe do 12 reps PER side if the loading isn’t as heavy, or the rep load isn’t as challenging.

READ: The Many Identities of the Future Madam Vice President – BBC
WATCH: As a Filipino-American this representation makes me very happy. Take a look at some of the tradition around the holidays I grew up with in Disney fashion

An easy 63kg push jerk for Kellie

CrossFit WOD for Tuesday, August 20th

for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 snatch, 60/35kg

Compare to July 26th, 2019. Post time to whiteboard!


+ How Long Should You Rest Between Sets? What the Science Suggests – BarBend
+ Blake and Gemili Duel to Near Dead Heat in 100m Dash – NBC Sports