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Monday 10/24

WORKOUT for Monday 10/24/2022

30:00 to establish a max front squat then 3 sets of 3 reps at 85%, then

AMRAP in 7 minutes:
12-15-18-21-etc of
hang power cleans, 20/35/50kg
toes-to-bar

Post max and time to whiteboard!

ENGINE for Mon 10/24

6 rounds, as unbroken as possible:
15 sandbag ground-to-overhead
20 sandbag overhead lunge
60 sandbag pogo hop

BODYBUILDING for Mon 10/24

2 rounds of
10 barbell bent over row
10 reverse grip barbell bent-over row
10 Chinese lateral raise
16 alternating dumbbell curls
16 alternating hammer curls

Rest as needed between sets, but each set should be completed unbroken and the loading should challenge the prescribed number.

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Weekend of 10/12 & 10/13

Recover and stretch after your 20.1 performance. Redemption Sunday for those retesting! Bring your own judge!

CrossFit WOD for Saturday 10/12

TEAM CINDY
You Go, I Go AMRAP in 40:00:
10 pullups
20 pushups
30 squats

or

TEAM MARY
You Go, I Go AMRAP in 40:00
10 hspu
20 single leg squats
30 pullups

Athletes will alternate lines of each workout: Athlete A does 10 pullups, Athlete B does 20 pushups, Athlete A does 30 squats, Athlete B does 10 pullups, Athlete A does 20 pushups, etc. Continue until time is complete! Post score to whiteboard.

CrossFit WOD for Sunday 10/13

every 3:00 for 24:00
200m run
250/200m row
35 double unders

then

establish a 1RM front squat

Post squat to whiteboard!

WATCH: Annie Thorisdottir’s 20.1
WATCH THIS TOO : Recovery 20.1 – The Active Life

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NANCY

There are two great options for your overhead squat grip-width:

  1. Use the same grip you use for the snatch
  2. Use a grip slightly-closer than (1.). Although it requires more mobility, it’s definitely more stable.
  3. (Bonus) Front squat if the overhead position isn’t stable. You’ll still have to keep a vertical torso to be successful for the volume of reps required today.

Elise and Michi

ARTICLES

+ “Own” the Weight: Moving Beyond PR-Dominated Thought – Beyond the Whiteboard

CrossFit WOD for STAR WARS DAY Friday, May the Fourth (Be With You)

NANCY

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Performance: 52/38kg
Fitness: front squats, 35/25kg

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

squat (of choice) max, rack jerk max

Come to the Foundation Barbell Town Hall Meeting this Saturday 5/6 at 10am.

Gymnastics Strength WOD

still rings, hamstring development

Kettlebell WOD

deadlifts

Simple & Sinister

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CGO #18point1 is…

ARTICLES

+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW

CrossFit WOD for Friday 2/23

CGO 18.1 – Rx

AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row

CGO 18.1 – Scaled

AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row

Post score to http://games.crossfit.com/ and the whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)

snatch max, clean & jerk max

Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)

Lower MAX (back squat, front squat, OHS, deadlift, etc)

Gymnastics Strength WOD

handstand pushup development!

Kettlebell WOD

 

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Hang Cleans & Box Jumps (& Front Squats!)

Getting glutes warm!

ARTICLES

+ Hydrostatic Body Fat Testing at FCF – Foundation CrossFit

CrossFit WOD for Tuesday 1/23

front squat 5-5-3-3-1-1

for time:
25 hang power cleans
50 box jumps
25 hang squat cleans

Post time to whiteboard!

CompEx WOD

back squat DIE SETS, Regionals Run Triplet, Death By CTB

Gymnastics Strength WOD

handstand press work, compression work, hamstring stretching

HIIT WOD – Long Interval

10-to-1 burpee breathing ladder

SET 1: 1:00 stations, 3 rounds
– squat jacks
– shuttle run
– up/down plank
– single-leg v-up
– rest
SET 2: 2:00 stations, 2 rounds
– wall ball pass + burpee
– DB hop overs
– DB (wo)manmaker
– DB Russian twist
– sandbag ramp sprint
SET 3: 1 block sandbag carry, max load
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Pull & Push

ANNOUNCEMENT

Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.

1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.

2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.

3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.

ARTICLES

+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times

CrossFit WOD for Wednesday, November 1st

AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups

Post scores to whiteboard! (run doesn’t count for anything! just reps)

Olympic Weightlifting WOD – Buffer Week, Day 2/3

3-position clean, front squat max

Powerlifting WOD – Week 6/7, Day 2/4

pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

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