Basic everyday WODs.
CFF out and about
Conditioning
Two sets for reps of:
90 seconds of Calories on Rower
30 sec rest
90 seconds of Wall-Balls (20 / 14)
30 sec rest
90 seconds of Pull-ups
30 sec rest
90 seconds of Box Jumps (24 / 20)
30 sec rest
90 seconds of Calories on Airdyne
***5 minutes rest between sets***
REMINDER: Olympic Weightlifting at 6:30 PM.
The sweet (and not so sweet) truth about refined sugar – Chris Kresser
Melanie
Strength
Shoulder Press 5 x 3 at 82% of 1 rep max
After each set, 16-20 DB Walking Lunges, then rest 2 minutes
Conditioning
AMRAP in 6 minutes of:
12 Thrusters (95 / 65)
12 Toes to Bar
3 min rest
AMRAP in 3 minutes of:
6 Thrusters (95 / 65)
6 Toes to Bar
Rx+ 115 / 75
*Score will be total reps completed*
Abs and Back
Accumulate 3 minutes of the Superman Plank
5 x 30 Russian Twists (heavy – rest as needed)
I Went Under-Cover to Find Out Why People do CrossFit – The Week (thanks for the article, Rushabh)
Kevin and Anubha
Strength
Back Squat 5 x 3 @ 82% of 1 rep max
After each set, complete 2-4 Wall-Climbs, then rest 2 minutes
Conditioning
AMRAP in 14 minutes of:
40 Kettlbell Swings (53 / 35)
30 Goblet Squats (53 / 35 – must hold by the horns of the bell)
20 Hand Release Push-ups
Rx+ 70 / 53, HSPU
Surprise, surprise. The sun is actually good for you: Scientists Blow The Lid on Cancer & Sunscreen Myth
Happy 4th of July!
Rae and Rachel
Strength
Push Press 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max Push Press
Conditioning
2011 CrossFit Games 11.4 Workout
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Muscle-ups (sub 20 pull-ups then 20 ring-dips)
Last done: 1/15/14
4th of July Holiday schedule: Closed Friday and Saturday. We are open Sunday for Mobility at 11 AM and Open Gym at 12 PM. Thanks and have a Happy and safe 4th of July!
Dmitry Klokov Push Pressing 225 kg (495 lbs):
Christine
Strength
Hang Clean
Spend 15 minutes building to a heavy Hang Clean
Conditioning
“Elizabeth”
21-15-9 rep rounds of:
Cleans (135 / 95)
Ring-Dips
What’s the difference between a Regionals and Games Athlete? – Datawod
Snow
Strength
Shoulder Press 5 x 5 @ 79% of 1 rep max
Rest 2-3 minutes
Conditioning
3 rounds for time of:
20 Shoulder to Overhead (95 / 65)
400 m Run
20 Box Jumps (24 / 20)
Abs and Back
3 Rounds, not for time, of:
45-60 Second Nose to Wall Handstand Hold
50 Abmat Sit-ups
10 Good Mornings
Nick
Strength
Back Squat 5 x 5 @ 79% of 1 rep max
Immediately after each set…REST! 2-3 minutes
Conditioning
AMRAP in 12 Minutes:
50 Double-Unders
20 Kettlebell Snatches (53 / 35) 10 R, 10 L
15 Pull-ups
Rx+ 70 / 44, 6/4 Bar Muscle-ups instead of PU
Abs and Back
Accumulate 5 min Push-up Plank
60 Superman Holds (1 sec each)
3 x 15 V-ups
HOLIDAY SCHEDULE: Closed Friday, July 4th and Saturday, July 5th.
The Jogging Delusion – T Nation
Happy Birthday, Anna!
Strength
Power Clean
Take 15 minutes to build up to a heavy Power Clean
Conditioning
Anna’s Birthday Workout
24 Burpees to 6 a target 6 inches above your max reach
24 Wall-Ball Sit-ups (20 / 14)
28 Dumbbell Thrusters (45 / 35)
24 Wall-Ball Sit-ups
24 Burpees to a 6 inch target
Melanie and Anubha
Strength
Front Squat 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max Front Squat
Conditioning
“Randy”
For time:
75 Power Snatches (75 / 55)
REMINDER: Saturday at 10 AM is a regular CrossFit class. There will be some strength and a conditioning workout (no team stuff), just like our classes during the week. I’d like a strong showing for this class, so be sure to come!