Tag Archive for: Jon U

CrossFit WOD for Monday, August 19th

overhead squat 7×4, then

AMRAP in 20:00
15 wall ball
400m run
15 wall ball
500m row

Goal is to use a weight that challenges you to do the wall ball sets unbroken. Post total wall balls completed to whiteboard!


It’s TEST WEEK so get your mind right: In the Olympic Weightlifting track you will max out a simple power + full sequence for the contested lifts, and a chance at overhead squat and front squat maxes. In Powerlifting you’ll have some opportunities to hit 1RM in any of the following: back squat, box squat, front squat, strict press, seated press, push press, bench press, sumo deadlift, and the conventional deadlift.


+ Predicting Snatch and Clean & Jerk 1RMs – Catalyst Athletics
+ Simone Biles: The GOAT Claims Her 6th National Championship – NBC Sports

The coaches can’t wait until you point this out every class!

Twinning: Jeffrey and Jon


+ How I Trained My Motor Cortex to Help Me Squat More – BarBend

CrossFit WOD for Wednesday 7/11

7 sets of 50’ lunges, ascending in weight

AMRAP in 20:00
200m run
20 burpees

Post total burpees to whiteboard!

Olympic Weightlifting WOD – Week 3, Day 2

SNATCH + OHS + SNATCH 80/1 (3)
take 12:00 to establish a max OVERHEAD SQUAT

snatch-grip sotts press 4×3-5
weighted back ext 4×8
midline, 200 reps total – abs, back, obliques, glutes, hip flexors – athlete choice, but ask coach if unsure

Powerlifting WOD – Week 3, Day 2

2 rounds of 4 sets of 6 medicine ball throws

BENCH 80/AMRAP. Use spotters!

dumbbell bench press 3×20
Tate press 3×20
JM press 3×20

midline, 200 reps total

Kettlebell WOD

– Joint prep
– 250 m row
– 10 DKB Cleans
– 200 m row
– 10 DKB jerks
– 150 m row
– 10 DKB Clean and Jerks

**5min Long Cycle test**
– DKB Clean and Jerk
**Accumulate as many reps as possible in five minutes. Kettlebells can not touch the ground**

– 3×10 DKB renegade rows
– 3×10 DKB Sotts press
– 3×10 Heavy KB swings

**For time: Perform with one KB**
– 5 Turkish get-ups (1R/1L =1 rep)
– 50 KB swings
– 5 overhead squats L
– 50 KB swings
– 5 overhead squats R
– 50 KB swings
– 5 Turkish get-ups (1R/1L = 1 rep)

##Accessory work
– Abs

Jon, Elise, and Michi preparing for some overhead squats


+ A Battle For the Heart of Yoga – When One Big Company Picks On One Yoga Teacher – Elephant Journal
+ The Truth Behind Kino’s Letter – Elephant Journal

CrossFit WOD for Wednesday 3/21

for time:
40 kettlebell snatches
40 kettlebell cleans

Post time to whiteboard!

Olympic Weightlifting WOD

snatch DL + snatch
back squats

Powerlifting WOD

back squat

Kettlebell WOD

Double Bell Complex for 12 minutes:
2, 4, 6, 8, 10, etc.
push press


a) strict sit ups
b) pull ups

a) side bends, (10/side)
b) bent-over-row