for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees
Post time to whiteboard.
+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox
Ross C going up
ARTICLES
+ Muscle-Ups: More Than Just Pull-ups & Dips – Gymnastic Bodies
CrossFit WOD for Wednesday 3/14
CGO 15.3 – Rx Division
AMRAP in 14 minutes:
7 muscle-ups
50 wall ball, 20/14# to 10/9′
100 double unders
CGO 15.3 – Scaled Division
AMRAP in 14 minutes:
50 wall ball, 20/14# to 10/9′
200 single unders
Compare to 23SEP2016, 29JUL2016, 13MAR2015. Post scores to whiteboard!
Olympic Weightlifting WOD
hang snatch + snatch + OHS
establish a 1RM push press
Powerlifting WOD
back squats
bench press
deadlifts
Kettlebell WOD
10×3 windmills
Run the Line!
YGIG for 20 minutes:
3 sumo deadlifts
2 cleans
1 press, strong side
1 press, stronger side
3 squats
Tony completing a bar muscle-up during last year’s CrossFit Games Open
ARTICLES
+ In Just Two Hours, Amazon Erased $30 Billion in Market Value for Healthcare’s Biggest Companies – Quartz
CrossFit WOD for Tuesday 2/6
5 rounds: every 4 minutes complete a 400m run and 7 bar muscle-ups
or
AMRAP in 20 minutes:
400m run
5 ring rows, using a false grip
5 jumping dips, slowing the descent
Post attendance to whiteboard!
Strength Ladder: 6(1,2,1) strength pull/push
CompEx WOD
MFT #1384
Gymnastics Strength WOD
handstands, forearm stands, headstands, levers
Hugh M doing banded pull aparts during our Powerlifting classes
ARTICLES
+ The Importance of Accessory Work – Juggernaut Training
CrossFit WOD for Wednesday 11/8
AMRAP in 15 minutes:
15 toes-to-bar
12 handstand pushups
9 pistols/side
Post score to whiteboard.
Olympic Weightlifting WOD – Week 1/4, Day 2/3
muscle clean + tall clean drop + jerk
power clean w/ slow decent + cj
tempo front squat
jerk grip push press, split squat/side, twisting situps
Powerlifting WOD – Week 6/7, Day 2/4
box squat, GHR, good am, calf raises, frog pumps, “bamboo” plank
Kettlebell WOD
Primal mobility
Lifts and chops
Cleans and the presses
Snatch skill focus
Colin G does a kettlebell snatch (and also just joined the 50 WODclub!)
This week’s agenda: hang power clean/burpee pullup/run, double under/one-arm snatch, a chipper that isn’t all 50-reps each, burpee/box jumps, Texas Barbell Complex, a triplet Team workout, and the hero workout DANNY.
ARTICLES
+ Watch Team USAWeightlifting represent at the 2017 Pan American Championships – USAW
+ Open Letter to Regionals Athletes – CrossFit Invictus
CrossFit WOD for Monday 7/24
3 rounds for time:
10 hang power clean, 60/40kg
10 burpee pullups
400m run
Post time to whiteboard / comments!
Olympic Weightlifting WOD
88% week: snatch complex, back squat, snatch high pulls
Powerlifting WOD
back to 80%: back squats, presses, and weighted pullups
Kettlebell WOD
– Primal mobility
– Simple & Sinister
Lindsay C, Gina M, Nadia T
Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas
Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.
ARTICLES
+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus
CrossFit WOD for Monday 3/13
bench press 4x3x85%
AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups
etc.
Post score to whiteboard!
NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.
Olympic Weightlifting WOD
lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank
Kettlebell WOD
Ground Force
Drills for perfecting swings
CGO2017 – Team Foundation CrossFit so far:
ARTICLES
+ What Does 30xO Mean? Why I Like Tempo Training – CrossFit Invictus
CrossFit WOD for Monday 1/30
superset:
bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest
“FRAN”
21-15-9 reps for time:
thruster, 43/29kg
pullups
Olympic Weightlifting WOD – Deload Week w6d1
back squat, snatch + push press + drop snatch
Kettlebell WOD
Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes
