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WORKOUT for Monday 5/9/2022

2 rounds for time:
70 air squats
60 kb SDHP, 8/12/20kg
50 situps
40 kb snatches
30 dips
20 pogo burpees

*Rx+ if you muscle-up into your dips, kettlebell is 12/16/24kg. Post time to whiteboard!

WATCH:

WORKOUT for Friday 3/18/2022

for time:
400 single unders
300 air squats
200 situps
100 hand-release pushups
50 burpees

Partion however. SupeRx = unpartitioned. Post time to whiteboard!

WATCH:

The crew from 22.2

This weekend is the FINAL CrossFit Games Open workout of the 2022 season and we’re going to finish it with a bang! We’ll be grilling and we’ll have a keg for those completing/judging/watching the 22.3 throwdown.

We’ll also finish this season out with two more events for those present!

WORKOUT for Monday 3/7/2022

AMRAP in 15:00
15 toes-to-bar
10 thrusters
5 cleans
15 chest-to-bar
10 thrusters
5 jerks

then in 7:00 establish a 1RM snatch

Rx = 24/35/53kg. Post both score and max weight to whiteboard!

WATCH:

WORKOUT for Friday 2/11/2022

for time:
100 wall ball, 8/14/20lbs to 9/9/10′
80 perfectly-vertical kettlebell swing, 12/16/24kg
60 calorie row
40 burpee over kettlebell
20 bar muscle-up

Post time to whiteboard!

A correctly-done knees-to-elbows where, YOU GUESSED IT, the knees touch the actual elbows

WORKOUT for Monday 11/15/2021

for time:
50 dumbbell hang power snatch, 35/50lbs
50 knees-to-elbows
50 dumbbell overhead squats
50 chest-to-bar pullups
50 perfectly-vertical dumbbell swings
50 dips
50 Devil’s presses
50 calorie row

Post times to whiteboard!

WATCH:

WORKOUT for Wednesday 11/10/2021

complete as much as possible in 6:1, 6:1, 6:1, 7 minute intervals:
10 DB Devil’s press, 2×20/35lbs
20 DB burpee
30 DB hang power clean
400m run
500m row

Post scores to whiteboard!

WATCH: #Desklife

We just released the details about our Winter Training Camp! Basically it’s a new Tuesday/Friday class that’s not necessarily based in CrossFit (but it’s definitely inspired by it) to prepare those into winter sports or just develop stronger legs and core.

RSVP to this week’s Trial Classes on Tuesday 5:30pm and again on Friday 5:30pm (where you can bring non-member friends) if you want to try it out!

WORKOUT for Monday 11/1/2021

jumping development warmup then

for time:
50m dumbbell overhead lunge
30 (strict) pullups
50m dumbbell overhead lunge
30 (strict) t2b
50m dumbbell overhead lunge
30 (strict) k2e
50m dumbbell overhead lunge
30 (strict) chinups

Rx = 20/35/50lbs dumbbell. Post times to whiteboard!

WATCH:

In a proper kip (and beat kips) we can see the body hit a global arch by using the rig’s post as a plumb line. The sequence for any hanging kipping motion would be hang > arch > hollow > hip crease > hip extension > rep.

WORKOUT for Monday 10/4/2021

Wall walks, inverted still ring skills, beat kip progressions

deadlift 6 sets of 5 reps (50/5, 65/5, 75/5, 85/5, 85/5, 85/5+)

for time:
120 double unders
60 kettlebell swings
30 pogo burpees
60 pistols, alternating
120 double unders

Post time to whiteboard!

READ: On Reverse Hypers – Westside Barbell

WORKOUT for Monday 9/13/2021

wall walks, inverted tucks, inverted pikes, inverted hangs, german hangs, skin-the-cats

“500-50-500”

for time:
500m row/400m run
50 pogo burpees
50 altering dumbbell snatch, 35/50lbs
50’ overhead walking lunge, 35/50lbs
50 dumbbell hang clean & jerk (5/5), 35/50lbs
50 pogo burpees
500m row/400m run

Post times to whiteboard!

READ: Whoop’s New Fitness Tracker Has Two Features Even Apple Watch Can’t Beat – Tom’s Guide

This weekend will be HOT. Please please please be mindful of how you’re feeling, working out or not. Stay hydrated and cool and be smart about sun exposure.

WORKOUT for Friday 6/26/2021

Warmup

2 rounds of 5 pullups, 10 pushups, 15 air squats
1 round of 12 deadlifts, 9 hang power cleans, 6 jerks

Repeat until told otherwise. Add weight to your barbell every round. HSPU strength ladder of 6 rounds of 1-2-1 reps.

Workout

for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories

35:00 time limit. 2×20/35/50+lbs DBs. Compare to 4/1/2021. Post time to whiteboard!

READ: How to Stay Cool Without Air Conditioning – CNN