Tag Archive for: CGO 12.1

WORKOUT for Wednesday 2/16/2022

CGO 12.1
7:00 max target burpees

Recover 10:00+

CGO 11.3+
7:00 max reps of
– squat clean, 30/45/70kg
– jerk, 30/45/70kg

Can cluster if you’d like. Must complete one clean before one jerk then repeat for as long as possible. Post time

READ: The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – MCU

And off we go into a proper test/retest cycle! Today’s work is the benchmark off which we’ll measure our progress through the summer, so notes will be a lot deeper on the blog. Just remember that you’ll benefit greatly from getting face time with coaches on Zoom!

That said here’s a view of “Lane 3” aka the “Foundation Barbell” platform:

We have the gym set up in lanes in preparation of our eventual reopening! All the equipment is already in each lane/zone/pod.

WORKOUT for Monday 6/1

On a running clock do

tabata front squats (:20 work/:10 rest, x 4:00), rest until 5:00 on the clock then

max burpees in 7:00

Post total front squats and burpees completed to comments! Compare previous efforts here. Stay fit, stay home, stay healthy. F*ck racism.

Unlike the “traditional” CrossFit-style tabata protocol, today we are counting total front squats completed. When front squatting use an object that makes you grunt when tired- this could be a loaded backpack, a luggage, hell- even a piece of furniture works in a pinch. If you absolutely cannot find anything to use then you should attack this with bottom-to-bottom tabata squats.

Burpee: For a proper retest of your past efforts jumping and touching an object 6″ out of standing reach would be the proper end of each rep. If you don’t have access to keep your jump consistent then just ensure that you are airborne vertically at the end.

Kinda/Fully Equipped? Make those front squats about 43/29/20kg and max out that :20 every time.

Quiet Neighbor Option: Try step burpees! Step back into the plank position then do the most strict pushup you’ve got before stepping up into a standing position and getting up onto the balls of your feet with arms overhead. That’s one rep. It’s not a quick movement, but we get to challenge your strength a lot more.

2nd Serving: Need More Work?

3-5 rounds
21s front delt raise
21s bicep curls
2:00 rest

HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps of your best handstand pushup progression

READ: Is This the Worst Year in Modern American History? – The Atlantic
WATCH: Miles with Miles Challenge. Coming to you next week!

I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!



+ Ears or Not Ears – Torokhtiy

CrossFit WOD for Tuesday 5/15

back squat 5x5x65-70%

CGO 12.1
max 6″ target burpees in 7 minutes

Post score to whiteboard!


EMOM for 10:00
– 6 pushups + 8 opposite down dog toe touch
– 8 jumping lunges + 6 goblet cossack squats

5 rounds, 1:00 on/:30 active recovery
– elevated mountain climbers
– box squat jumps
– dumbbell complex (row in plank + deadlift + power clean + overhead, alternating)
– swipes
– box jumps

1-to-10 ladder
shuttle sprint & burpee

1:00 stations
– frog pumps
– crunch
– bicycle
– frog pumps
– reverse crunch
– russian twist
– flutter kicks
– frog pumps
– v-ups

Gymnastics Strength WOD

still rings and headstands

Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!


+ MLK Jr. Day: All the Ways You Can Make a Difference – CNN

CrossFit WOD for Martin Luther King Jr. Monday 1/15

CGO 12.1

max (6″ target) burpees in 7 minutes

then 13 minutes to establish a max thruster

Strength Ladder 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 2/7, Day 1/3

hang power snatch + snatch + snatch balance, back squats, accessories

Powerlifting WOD – Week 2/7, Day 1/4

(conventional) deadlift 10×1, 3×20 romanian deadlift, 3×20 sumo romanian deadlift, 3×20 dimel deadlift, 50 leg lifts + reverse crunch

Kettlebell WOD

10 rounds:
5 high pulls, left
5 high pulls, right
:15 second rest


KB Complex, ascending in weight, 1:30 emom for 15 minutes
1 swing
3 clean
1 press
1 squat