Join us for CORE class in-person or online every Monday, Wednesday, and Friday at 12:30pm.
RSVP via PushPress for meeting room info if you’re joining virtually.
WORKOUT for Wednesday 8/25/2021
snatch 50-60-70-80-90 (3) then
every minute on the minute for 15:00
a. 4 muscle-ups
b. 8 jerks, 50/70kg
c. 12 box jumps, 24/30”
Post heaviest snatch to whiteboard!
WATCH:
Lori
CONDITIONING for Friday 10/16/2020
ALOHOMORA
5 rounds for time:
10 lunges
10 pushups
10 squats
Start & end with 50 situps. Post time to comments!
READ: What Happens to Your Brain When You Stop Drinking Alcohol – Domino
WATCH:
ARTICLES
+ 5 Tips For Receiving Position in Snatch – Torokhtiy
CrossFit WOD for Monday 4/17
work up to a heavy load in 10 minutes: 3 power clean + 2 front squats
42-30-18 for time:
wall ball, 20/14#
pullups
100 double unders after each set. 15:00 time cap.
Post loading and time to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 1/3
snatch + drop snatch
clean + hip clean
rack jerk
Powerlifting WOD – Week 7/7, Day 1/3
back squat max
press max
Andrew S at the In-House Meet
Okay- enough with the samplers! Back to your regularly-scheduled CrossFit sprint workouts.
ARTICLES
+ How to Become a Snatch Master – CrossFit Invictus
CrossFit WOD for Tuesday 12/19
establish a heavy snatch in 15 minutes, then
21-15-9 reps for time:
power snatch, 43/29kg
burpee over bar
Performance = squat snatch
Post time to whiteboard!
CompEx WOD
many things!
Gymnastics Strength WOD
27 squat series
Ido Portal Squat Therapy
GS squat series
dumbbell death march
tabata hanging
– overhand grip
– underhand grip
– L-hang
1min each for 5 rounds
– hollow rock
– arch rock / bridge rock
– paleo chair / OHS chair
stretching sheet
HIIT WOD
Short Interval
:50 on, :10 off for 15:00
– seated db bicep curl to Arnold press
– lateral lunge
– hand step-up (plank … handstand)
:40 on, :20 off for 12:00
a1. hi/lo plank
a2. mountain climber
a3. T-pushup
a4. hi/lo plank
a5. mountain climber
a6. T-pushup
b. Hip Circle crescent walk
:20 on, :10 off for 10:00
power skip off box
side-to-side slam ball
