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The 12 Days of CrossFit (FOR REAL THIS TIME)

by Andrew B

versus-9-87Squad!
(photo by James G)

Here’s the full workout as promised!


CrossFit WOD for Max Week Thursday 12/22

“The 12 Days of CrossFit”

in “Cumulative Song” format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 44/29kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.


HellaFit WOD

 


ARTICLES

+ The Long Term Jobs Killer is Not China, It’s Automation – NY Times

Adequate Ankle Angles

by Andrew B

RandoAugust2015_0017
Monica T

Adequate ankle mobility is required to keep the torso vertical during front squats and cleans. Weightlifting shoes help, but our goal is to never be satisfied and always improve all aspects of your fitness.


CrossFit WOD for Max Week Tuesday 11/29

** The end of this Max Week culminates in VERSUS 9, our intergym throw down! Come and play for fun. Register by 8pm today here. **

establish a front squat 1RM within 12 minutes, then use 75% for 1xME front squats

Fitness

AMRAP in 17 minutes:
70 burpees
60 ab-mat situps
50 kettlebell swings, 20/12kg
40 pullups
30 hand-release push-ups

Performance

AMRAP in 17 minutes:
70 burpees
60 mb ab-mat situps, 10/8#
50 perfectly-vertical kettlebell swings, 24/16kg
40 chest-to-bar pullups
30 handstand push-ups

Compare/contrast to 26OCT2016 and 14SEP2016.


HellaFit WOD

“STACKED”

:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. midline work
2. KBS
3. burpee over bell
4. goblet squat
5. situp+press
6. weighted table top
7. pushup

then: 800m run


Endurance Club at 6:30pm

WARMUP

Lactate Threshold

Set 1: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 2: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 3: 4x200m at fast pace w/ 100m easy jog after each rep. Rest: None
Set 4: 4x100m at fast pace w/ 200m easy jog after each rep. Rest: 3min
Set 5: 800m at easy pace, 1min rest, 400m at moderate pace.

Total: 6000m

SU track note: For sets 1,2 and 5, start 800m from the 800m line. At the finish, use your 1-minute rest to move up to 400m line for the next effort.

For set 3, start from the 400m line, run fast to the 200m line, jog the width of the field and back, then do your second 200m run. At the finish, jog back north to the end of the fence on the field, then jog back to the 400m line. Repeat for the another round.

For set 4, Run from 400 to 300, jog from 300 to 100, run 100 to finish. After that round, jog finish to 200, run 200 to 100, jog 100 to 300, run 300 to 200, jog to finish.


ARTICLES

+ 2016 Klokov Power Weekend – All Things Gym

Thruster Thursday

by Andrew B

barbellclub-oct2016am-21Tom S


CrossFit WOD for Thursday 11/17

bamboo bar 7xME

for time:
400m run
100 box jumps, 12/8″
400m run
75 situps
400m run
50 KB cleans, 20/12kg
400m run
25 OH lunges, 20/12kg

3 thrusters (61/43kg) on the minute every 3 minutes.

Post attendance to whiteboard.


HellaFit WOD

FIGHT GONE HELLABAD

5 rounds, 1 min each:

1. goblet squat
2. push-up or plank hold
3. bent over row
4. walking lunge
5. KBS
6. rest


Foundations Graduation!


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Chipping Away

by Andrew B

ChipC PSnChip C


CrossFit WOD for Wednesday 26OCT2016

15-second handstand, 15-second rest, for 10 minutes then

Fitness

for time:
70 burpees
60 ab-mat situps
50 kettlebell swings, 20/12kg
40 pullups
30 hand-release push-ups

Performance

for time:
70 burpees
60 ab-mat situps
50 perfectly-vertical kettlebell swings, 24/16kg
40 chest-to-bar pullups
30 handstand push-ups

Compare to 14SEP2016. Post time to whiteboard!


Barbell Club WOD

power clean + hang clean + power jerk complex
pause front squats
presses
accessories: pistols and GHD situps


Kettlebell Strength & Conditioning WOD

Endurance Focus

Mobility

10 TGU (or current progression)

For 3 rounds:
2 min on, 30 sec off: snatch R
2 min on, 30 sec off: snatch L
2 min on, 30 sec off: bent over row R
2 min on, 30 sec off: bent over row L


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+ Training Percentages Made Simple – T-Nation

Test Week Starts Tomorrow

by Andrew B

Barbell Club 2016 07-9Kylie C


CrossFit WOD for Sunday 10/23

FITNESS

Tag Team AMRAP in 30 minutes:
100 push press, 20/15kg
50 toes-to-bar
100 squat jumps
50 power cleans, 43/29kg
100 pullups
50 deadlifts, 70/50kg

PERFORMANCE

Tag Team AMRAP in 30 minutes:
100 push press, 43/29kg
50 toes-to-bar
100 squat jumps
50 power cleans, 73/49kg
100 pullups
50 deadlifts, 103/69kg


ARTICLES

+ For the Ages – CrossFit Journal

HBD TONY!

by Andrew B

Today is the complimentary COMMUNITY CLASS at 12pm! Tell your friends!


AB-Minh-TL-FCF 2007Me, Minh, and Tony at FCF 1.0*

To a dear friend and business partner, who allowed me to realize my dream turning the above into what it is now: HAPPY FREAKING BIRTHDAY! I’m sure I speak for many when I say that you deserve the best! Enjoy those burpees.

* Yeah, what you see is more or less the entire “gym”


CrossFit WOD for Saturday 10/22

Because of course this was coming back!

HBD TONY

AMRAP in 30 minutes:
30 box jump overs, 24/20″ (scale to box jumps)
40 kettlebell swings, 32/24kg (scale load, height)
50 pullups (scale to jumping pullup)
60 wall ball, 20/14# to 10/9′ (scale to kb goblet squats)
70 kettlebell lunges, 24/16kg (scale to nonweighted)
80 hanging leg raises (scale to knee raises)
90 sec active hang, accumulated
AMRAP burpees

Tony (2008) finished with 105 burpees. What will Tony (2016) get?

Post total reps completed to whiteboard.


Level 2 w/ Grayson at 8am


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The Muscle Car

by Andrew B

CGO 16.1 - SMOHR ohlungeHBD SARAH!


CrossFit WOD for Wednesday 05OCT2016

5x3x60 snatch high pull + power snatch, then

for time:
30 burpees
30 t2b
30 burpees
30 double unders
30 burpees
30 power cleans 61/43kg
30 burpees
30 kbs, 32/24kg
30 burpees
30 wall balls 20/14#

30 minute time cap! Post time to whiteboard.


Barbell Club WOD

POWER CLEAN + HANG CLEAN + POWER JERK
BACK SQUAT
STRICT PRESS
ACCESSORIES: bent-over row, dips, ab-wheel (https://www.youtube.com/user/FoundationCrossFit/search?query=ab+wheel)


Kettlebell S&C WOD

Simple & Sinister and more with Patrick at 5:30pm!


ARTICLES

+ Eggucation – CrossFit Journal