WORKOUT for Friday 4/1/2022
“KAREN”
150 wall ball for time (10:00 cap), 8/14/20lbs
(Rx+ is 150 bell ball for time)
then
EMOM x 12
a. 6 (alternating) split snatches
b. 12+ toes-to-bar
Post time to whiteboard!
WATCH:
Tag Archive for: KAREN
Nathan’s excited!
ARTICLES
+ The 2018 CrossFit Games Schedule – CrossFit Games
Posted by The CrossFit Games on Tuesday, July 31, 2018
CrossFit WOD for Wednesday 8/1
150 medicine ball cleans (20/14lbs) for time, then
every minute on the minute for 10 minutes: 2/4/6 handstand pushups
Performance does 30/20lbs.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 2/3
muscle snatch
snatch pull + power snatch + hang snatch
snatch pull + snatch variation
snatch pull (to hip)
back squat
Powerlifting WOD – Week 1/4, Day 2/3
power clean
bench press
db/kb bench press
Tate press
JM press
bicep openers
midline
Kettlebell WOD
3×8 Strict presses, push presses, and jerks
##Technique
– 20 one arm swings high R/L
– 20 one arm swings high, snatch R/L
– 20 one arm swing low, high, and snatch R/L
##Workout
**Randy**
For time:
– 75 Snatches Right
– 75 Snatches Left
** Sevens remix**
7 rounds for time
– 7 Push-ups
– 7 DKB Thrusters
– 7 Hanging knee raises
– 7 KB deadlifts
– 7 Burpees
– 7 KB swings
Dave gets ‘set’ by bracing and mentally preparing himself before the squat
ARTICLES
+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag
CrossFit WOD (and ) for Tuesday 6/19
establish a back squat max in 20 minutes, then
“KAREN”
150 wall ball, 20/14lbs to 10/9′, for time
Post maxes and times to whiteboard!
HIIT WOD – 12pm
3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts
– then –
10-to-1
ball slams
jumping jacks
– then –
1-to-10
situps
pushups
HIIT WOD – 5:30pm
(A) agility ladders
(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)
(C) 4 rounds of :45 wall sit, :15 rests
(D) ABmaggedon
(E) STRETCH!
FOUNDATIONS 7 WOD
It’s also “KAREN”! (see video above!)
HAPPY HALLOWEEN!!
Can you guys believe we’re already into week 4 of our challenge? Not much has been happening, though I know this past weekend there were a ton of Halloween happenings. I hope you all had a wonderful time! Now I expect you all to reset this coming week like…
I also wanted to share Michael C.’s Halloween costume this year: so clever, so simple, and “why-didn’t-I-think-of-that” ! Haha! I hope it serves as a reminder to use your IP/favorite tool to cook/prep. I plan on dressing up to coach on Tuesday, so wear your costumes one mo’ time!
Before I sign off, will you do me a favor? Sometime this week in the gym.. I’d really love it if you would go to the whiteboard (closest to the windows) and take a look at who else is participating in the challenge. Find someone who is doing something different than you and strike up conversation. Ask them how it’s going! Maybe you don’t know much about what they’re doing and you want to know more about it. Then share with me what you find out by chatting at the gym (if it’s not too hectic) or sending me an email.
Have a wonderful week!
– Sheena
CrossFit WOD for Halloween Tuesday 10/31
Put your Halloween costume to good use (AGAIN) by showing up to workout in it!
3 rounds for time:
50 double unders
15 push jerk, 43/29kg
Post time to whiteboard!
CompEx WOD
Each with a 5:00 time cap:
a.
21-15-9 rft:
db/kb burpee
db/kb kettlebell swing
b.
15-12-9 rft:
db/kb burpee
db/kb thruster
c.
12-9-6 rft:
db/kb burpee
db/kb jerk
Gymnastics Strength WOD – Class 53
muscle-up
– hanging and support warmup
– skill work
– strength work
– putting it all together
tumbling
forward roll intro
Foundations WOD – Class 7
“KAREN”
150 wall ball shots for time
Lauren B & Nathan M
May these two goat belly together forever- congratulations on the engagement!
ARTICLES
+ Fittest On Earth? – PeteJourgensen
CrossFit WOD for Tuesday 9/5
front squat 5×3
AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb
Rest 5:00, then repeat.
Post scores to whiteboard / comments!
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!
Gymnastics Strength WOD
Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry
CompEx WOD
21-15-9 rft:
power snatch, 35/25kg
C2/AB calories
“HEAVY FRAN”
15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#
30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU
Rest 5:00 between workouts.
Foundations 7
“KAREN”
150 wall ball shots for time
Nate Helming of The Run Experience timing our runs
ARTICLES
+ Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder
CrossFit WOD for Thursday 6/22
every 5:00 for 4 rounds:
20/15 calorie row
15 wall ball, 20/14# to 10/9′
10 burpees
Post attendance to whiteboard.
HellaFit WOD
5:30pm!
Endurance WOD
Long Interval: 4x 1200m run, with 3:00 rest between efforts
Foundations 8 WOD
KAREN or JACKIE
ARTICLES
+ Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger
CrossFit WOD for Tuesday 6/20
for time: 150 medicine ball cleans, 20/14 lbs
Fitness = 10/8 lbs, Performance = 30/20 lbs
Endurance WOD
Short Interval: 10x 200m run, with 1:00 rests between efforts
Gymnastics Strength WOD
Foundations 7 WOD
“JACKIE”
for time:
1000m row
50 thrusters, 20/15kg
30 pullups
Yesterday we tested your strength, today we test your work capacity- specifically your muscular stamina and conditioning.
What engines give out? Which engines stay strong? Lungs? Lower legs? Feet? Back? If you’re paying attention you can utilize different techniques to favor whatever engine is fresh.
ARTICLES
+ Jessamyn Stanley and Nicole Tsong Discuss ‘ Every Body Yoga’ – Seattle Public Library Events
CrossFit WOD for Thursday 4/20
10 rounds for time:
10 burpees
10 box jumps, 24/20″
Post time to whiteboard!
HellaFit WOD
TRIPLETS OF HELLVILLE
1 min each movement,
3x each set,
1 min rest between sets
1:
– toe taps
– weighted 3-point lunge
– single-leg deadlift
2:
– jump rope
– pause goblet squat
– reverse plank
3:
– skater lunges
– strict press
– renegade row
Foundations Class 8
low-bar back squats, then
“KAREN”
150 wall ball for time
Bobby B and Dave H
ARTICLES
+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times
CrossFit WOD for Test Tuesday 1/24
50-40-30-20-10 reps for time:
wall ball
situps
double unders
OR if you’ve never done the benchmarks separately before
“ANNIE”
50-40-30-20-10 reps for time:
situps
double unders
rest 1 minute, then
“KAREN”
150 wall ball for time
Post times to whiteboard!
HellaFit WOD
THE UPHILL
30 min AMRAP:
100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS
CrossFit Links
