3-6-9-12-15-18-21 reps for time:
dumbbell hang clean & jerk/side, 50/35/20lbs
k2e+t2b
calories
*Run 200m at the end of each round. Preference is bike, ski, THEN rower. Share times to whiteboard.
READ: Ketogenic Diet, HIIT, and Memory Training in Treatment of Mild Cognitive Impairment: A Case Study – CrossFit
WATCH:
Fitness, in the CrossFit philosophy, was always meant to challenge all physical skills:
cardiovascular endurance
strength
stamina
flexibility
power
speed
accuracy
agility
balance
coordination
Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about how bad your endurance is. Training is tolerance building! Show up and do the workouts you don’t want to do.
Like today.
AMRAP in 45:00
100-200-400-800-400-200 run
125-250-500-1000-500-250m row
50-100-200-300-200-100 double unders
Share total meters covered! Post-workout should be a lower leg foam roll.
LISTEN: Why Fasted Cardio? Episode 40 – The MisFit Project
WATCH:
What makes a solid receiving position for a split jerk:
– a stance that is both long and wide
– an upright torso
– full lockout of the elbows
– armpits facing forward
– the bar sits above the shoulder blades
– head through the window
– the front shin is vertical
– the rear knee is bent
– the back heel is away from the ground
speed back squat 12x2x55-65%, then
50 chest-to-bar pullups for time
5:00 time cap. Post time/score to whiteboard!
READ: Nutrition for Muscle Growth – Brandon Roberts
WATCH: Can I Dance… In High Heels?
The Handler at the 2017 Battle at the Ballpark
ARTICLES
+ It’s Not Your Imagination. Allergy Season Gets Worse Every Year – Vox
CrossFit WOD for Monday 4/17
build to a heavy front squat triple in 8 minutes, then 3x3x80% of that load
“COE”
10 rounds for time:
10 thrusters, 43/29kg
10 ring pushups
Post time to whiteboard!
CompEx WOD
HIIT WOD
SET 1 – EMOM for 10:00
5 granny throws at wall
6 tuck jumps
7 up/down dogs
8 Cossack squats
SET 2 – 5 rounds, 1:00 on/:30 active recovery
walking lunges / shuttle run
Death March / goblet squat press outs
RDL + row / squat jacks
SET 3 – tabata target jumps w/ plank holds between then tabata plank holds w/ target jumps in between
Finisher: ABMAGGEDON!
Manny stands the barbell to lockout as Devin judges the rep
ARTICLES
+ 2018 CrossFit Games Tickets – CrossFit
CrossFit WOD for Tuesday 4/10
2 rounds for max reps:
2:00 presses, 61/43kg
1:00 rest
2:00 front squats, 102/65kg
1:00 rest
2:00 deadlifts, 143/97kg
1:00 rest
Post reps completed to whiteboard.
HIIT WOD
SET 1
EMOM 1:00 x 10
10 double unders
8 squat jacks
6 slam balls
4 pushups
SET 2
4 rounds, 1:00 on/:30 active recovery
curtsy lunge with DB curl / tuck jumps
DB squat flow / jumping jacks
AB complex / mountain climbers
SET 3
10-to-1 LADDER: burpee + shuttle sprint
(10 burpees, 10 sprints, 9 burpees, 9 sprints, 8/8, etc…)
Gymnastics Strength WOD
scap flow
lat mobility
butterfly pullup practice
muscle-up development
You can watch the events at games.crossfit.com
In celebration of this past weekend we’ll be doing our own versions of a lot of these events. Get ready!
ARTICLES
+ The 2017 CrossFit Games Events – CrossFit Games
CrossFit WOD for Monday 8/6
CGO 17.5 (Rx)
10 rounds for time:
9 thrusters, 43/29kg
35 double unders
CGO 17.5 (Scaled)
10 rounds for time:
9 thrusters, 29/20kg
35 single unders
Compare to 24MAR2017. Post times to whiteboard!
Olympic Weightlifting WOD – Max Week
snatch percentage ladder, clean & jerk percentage ladder
Powerlifting WOD – Week 10 of 12
squats, press, weighted pullups
Kettlebell WOD
– Primal mobility
– Clean and snatch skill work
Devin B
With the bar in the overhead position we’d like to see the wrists relaxed, stacked wrists, elbows, shoulder, rib cage, hips, knees, and ankles.
CrossFit WOD for Saturday 4/29
YGIG AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 jerks
– rest 3 minutes –
YGIG AMRAP in 12 minutes:
6 jerks
9 hang power cleans
12 deadlifts
Rx = 70/50kg, Fitness = 35/25kg. Post scores to whiteboard.
Competitive Exercise – 8am
Remember: we added a 12pm CompEx class on Sundays now too!
CFG 16.6
1. SQUAT CLEAN PYRAMID
for time:
10 squat cleans, 75kg
8 squat cleans, 80kg
6 squat cleans, 88kg
4 squat cleans, 93kg
2 squat cleans, 100kg
2. BOX JUMP TECHNIQUE WORK
3. TAG TEAMS
YGIG for time:
a
20 burpees
15 sandbag cleans
weighted hill sprint
b
30 burpees
25 sandbag clean
weighted hill sprint
Foundations Class Graduation!
Filthy Fifties
