CONDITIONING for Tuesday 5/25/2021


READ: Three Reasons You’ll Never Buy Salad Dressing Again – CrossFit

IN-GYM WORKOUT for Saturday 4/24/2021


EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round


AMRAP in 20 minutes:
5 toes-to-bar
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”

Then 5 attempts at a heavy 3-rep snatch-grip deadlift


– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang

READ: How Exercise Improves Your Sleep – PerformaSleep

Here’s one way to scale rope climbs, while allowing you to practice the most difficult aspect of rope climbing- the locks!

Rope climb progressions (2 of 3): heel lock #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on

Rope climb technique (3 of 3): Spanish Wrap #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on


+ Team USA Wins 12 Medals (So Far) at Pan American Weightlifting Championship – BarBend

CrossFit WOD for Wednesday 7/26


for time:
60 wall ball, 20/14#
50 weighted situp, 20/14#
40 burpee
3 rope climbs
1 mile run


for time:
60 wall ball, 30/20#
40 target burpee
3 legless rope climbs
1 mile run

Let’s try to make the biggest splashes and see what kind of big sets you can hit for each exercise. 2-3 sets would be cool, but unbroken would be even cooler! Take as much rest as needed during transitions, but see if you can get big sets.

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, push presses

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal mobility with extra movements
– Armbars and Halos for shoulders
– Getups and swings to prepare for Simple and Sinister.