bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+
5 rounds, each for time:
500m row
24 toes-to-bar
12 (6/6) dumbbell hang clean & jerk, 50/35lbs
Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on the back so that we can wring out that spine.
READ: Top Paleo Instant Pot Recipes – Nom Nom Paleo
WATCH:
Gabrielle, Jessie, and Melissa board bench pressing
Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!
ARTICLES
+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)
CrossFit WOD for Wednesday 8/8
1-1/4 front squats 5×6, then
21-15-9 reps for time:
push press
power clean
Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg
Compare to 13JUN2018. Post time to whiteboard!
Olympic Weightlifting WOD
snatch pull + hang snatch + snatch
snatch pull + snatch variation
snatch pulls
back squats
accessories
Powerlifting WOD
power cleans
bench press
dumbbell bench press
Tate press
JM press
bicep openers
Kettlebell WOD
Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!
Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!
I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)
ARTICLES
+ Trident Championships 2017 (Achieved) Live Streams – Facebook
CrossFit WOD for Tuesday 6/27
5 rounds for total reps:
max alternating kettlebell presses
max pullups
Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.
Post all 5 round totals to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Short Interval: 6x 400m runs at 75% effort
Gymnastics Strength WOD
SKILLS: Slack Line, stretching, conditioning, midline conditioning
Big thanks to Trident Athletics for always running a smooth, fun event!
Women’s Open Session B (Robyn S, Vicky B)
Men’s Open Session B (Nathan M, Guillaume C)
Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)
Men’s Open Session A (Andrew B)
This past weekend Gabrielle and Vicky both competed at the Trident Classic 2017 Weightlifting Meet at Trident Athletics down in Tacoma. It was their first competition, in the Open and Novice division respectively.
Gabrielle qualified for the American Open Series 2017 with her performance. Vicky took a podium spot in the Novice Divison. Wish them a congrats next time you see them!
ARTICLES
+ Cherry-picking and Birthday WODs: How to Stop the Madness – Breaking Muscle
+ Cherrypicking, Ducking, and Avoiding WODs – CPMFITness
CrossFit WOD for Monday 2/13
5 round superset:
bench press 3×80%
tempo pullups 5×6
(2:00 rest)
tag teams 5k row for time. Switch every 250m.
Post 5k time to whiteboard.
Olympic Weightlifting WOD
Welcome to the 2nd cycle of the year!
lifts: back squats, snatch takeoff + slow pull + snatch, snatch push press
accessories: legs, hips, back
Kettlebell WOD
