Tag Archive for: JACK

Wednesday 12/22

In the new year would you like to do any one-off skills classes for higher-level movement elements?

We’ve done it in the past (Foundation Institute of Training and Technique) and are curious if there’s a want for more. Subjects include high bar skills, still ring skills, kipping pullups, kipping muscle-ups, barbell high-cycling, parkour basics, flexibility basics, handbalancing 101, handbalancing 201, tumbling 101, tumbling 201 (including standing back tucks), and more.

WORKOUT for Wednesday 12/22/2021

“JACK”

AMRAP in 20 minutes:
10 push press, 52kg
10 perfectly-vertical kettlebell swings, 16/24kg
10 box jumps, 20/24

Immediately followed by a surprise!

Post results to whiteboard!

READ: Doughnuts: The Fried Treat That Conquered the Modern World – BBC

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JACK

Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.


“Handles” going overhead at last year’s Battle at the Ballpark

ARTICLES

+ Coaches Corner: Prepping For Murph – Beyond the Whiteboard

CrossFit WOD for Friday 5/18

JACK

AMRAP in 20 minutes:
10 push presses, 52/38kg
10 kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post total reps completed to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 3/3

hang snatches 80/3 (3)
hang cleans 80/3 (3)

GHR 3×12
ab-rollouts 3×12
lat flys 3×12
50 banded good mornings

Powerlifting WOD – Week 2/3, Day 3/3

deadlifts 90/3+

db chest press 5×12
db row 5×12
reverse hyper 5×12

Kettlebell WOD

A) Rack pull deadlifts 10×2 @ 85-90%

B) 50-40-30-20-10 reps ft:
goblet squats
kb swings

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Still Rings Are Back!

Jeff P, circa 2013

Workout lookahead: OTIS, the OKAYBRO complex, a Team WOD, NANCY, touch-and-go clean & jerks, hspu/double unders, bench press, and tabata midline work.

ARTICLES

+ Rings (Gymnastics) – Wikipedia

CrossFit WOD for Monday 4/30

“CANDY”

5 rounds for time:
20 pullups
40 pushups
60 squats

Olympic Weightlifting WOD – Buffer Week 1/2, Day 1/3

establish and practice positions and transitions for better HANG versions of the lifts

accessories: shrugs, scap work, knee jump + broad jump

Kettlebell WOD

Week 9: Retest 1RM sumo deadlift, then

Kettlebell “JACK”
AMRAP in 20 minutes:
10 push presses
10 kettlebell swings
10 box jumps

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JACK FRIDAY

ARTICLES

+ Don’t Worry About Your Workout, Just Get Up and Keep Moving – Nicole Tsong for the Seattle Times

CrossFit WOD for Champagne Friday 6/16

“JACK”

AMRAP in 20 minutes:
10 push press, 52/38kg
10 kettlebell swings 24/16kg
10 box jumps, 24/20″

Post score to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk, HEAVY

Kettlebell WOD

– Primal Movement Warmup and Mobility
– Rack walks depending on weather.
– Pressing and Squat focus on the workout. With lots of swings to get our work in.

Gymnastics Strength WOD

scap warmup, muscle-up strength development, Jefferson curls, static/dynamic conditioning

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