SKILLS for Saturday 11/20/2021 is SQUAT
WORKOUT for Saturday 11/20/2021
In groups of 3 or 4 complete “PANIC BREATHING”
Each athlete will complete 500-400-300-200-100m rows for overall total time.
– One athlete rows the rest of the team is in a double kettlebell rack position, a plank, and a suitcase hold. Rotate positions until all athletes complete all rows.
Post teams and times to whiteboard!
WATCH:
At 5pm today the first workout of the 2018 CrossFit Games will be released!
Remember: these will be the workouts for Friday, and again as the workouts for the weekly FCFio Event. More details here.
ARTICLES
+ 8 Reasons You Should Do the CrossFit Open – BoxRox
CrossFit WOD for Thursday 2/22
“PANIC BREATHING”
You Go, I Go: 500-400-300-200-100m for time. You can only row when your partner is racking double 24/16kg kettlebells. Unracking the bells adds a penalty to your overall time, as well as forces the rower to stop rowing.
HIIT WOD
Row 40 cals 1:1 rest x 4 set
Assault Bike 36 cals 1:1 rest x 4 set
Run 400m 1:1 rest x 4 set
Mark B and Nathan A
ANNOUNCEMENTS
+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!
ARTICLES
+ Vitamin B6 and B12 Supplements Appear to Cause Cancer in Men – The Atlantic
CrossFit WOD for Thursday 8/31
YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg
Score is max total sumo deadlift high pull reps. Post score 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!
Foundations WOD – Class 5
“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.
Sarah B
The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!
ARTICLES
+ Are You Tired of Tripping on Double Unders? – WODprep
CrossFit WOD for Thursday 4/13
for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps
Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.
Post time to whiteboard.
April 2017 Foundations WOD
500-400-300-200-100m row for time, while partner holds a double kettlebell rack
HellaFit WOD
TABATA THIS+THAT
1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS
1 minute of midline or handstand work after each tabata.
