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Pulling Retest

by Andrew B

versus-9-106Sarah M at the preferred hang position for today’s workout (photo by James G)

We’ve finally finished our 9 week pullup strength development program that has been our cool downs in every class. Let’s see how you’ve progressed.

Next up: strength ladders for dips!


This Friday we will be running a mock weightlifting meet for those wondering what how these competitions go. Sign up to play here! Times dependent on the number of athletes signed up, but it will go from the lightest to the heaviest bar. We’ll be running two platforms with legitimate judges.


CrossFit WOD for Tuesday 12/20

100 pullups for time OR 30 muscle-ups for time, then

50 hang cleans for time (30/20kg Fitness, 43/29kg Rx, 61/43kg Performance). Every time the bar drops, run 200m.

Post times to whiteboard.


HellaFit WOD

 


ARTICLES

+ Nike MetCon3 iD now available – Nike iD

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

The Cascade Classic OQ

by Andrew B

Sarah M - DL
Sarah M

Jordan H of Xplore CrossFit is the mastermind behind THE CASCADE CLASSIC, a two-day competition including Functional Fitness (CrossFit), Powerlifting, Strongman, and Olympic Weightlifting.

It starts with a 3-week qualifier, with two workouts released each week. We will be doing these workouts every Friday.


CrossFit WOD for Friday 05AUG2016

CCOQ Event 1

AMRAP in 10 minutes:
7 deadlifts
40 double unders

Performance starts at 102/70kg, Fitness starts at 70/52kg and single unders instead of double unders.

then

CCOQ Event 2

in 5 minutes:

Men: 60 wall ball, 20# to 10′
Women: 50 wall ball, 14# to 10′
+
max calories on the Concept 2 Rower in the remaining time.

Post results to whiteboard!


Barbell Club WOD

+ TOROKHITY SNATCH COMPLEX
+ BACK SQUAT
+ SUMO DEADLIFT
+ accessories: YTWs, chin-ups


ARTICLES

Event 1

Event 2

Sun’s Out, Guns Out

by Andrew B

PRIDE PARADE 2016-32Sarah M aka MUSCLE CAR

Or is it “sky’s out, thighs out”?

Yes, we’re open tomorrow! Barbell Club: we WILL have class at 10am. Make sure you RSVP for classes!


CrossFit WOD for Sunday 03JUL2016

AMRAP in 17 minutes:
20 muscle-ups
30 push press
40 toes-to-bar
50 pushups
60 kettlebell swings
70 goblet squats

Fitness = jumping chest-to-bar pull-ups, 43/29kg barbell, 20/12kg kettlebell
Performance = bar/ring muscle-ups, 52/38kg, 24/16kg kettlebell

Post score total reps completed to whiteboard.


HellaFit WOD

THREE-TWO-ONE

10 min AMRAP:
– 10 burpees
– 10 ring rows/pullups
– 10 step-ups each leg

8 min AMRAP:
– 6 weighted lunges
– 2 strict presses

12 min EMOM:
– 40-sec max effort KBS


ARTICLES

Why Weightlifting? – Tabata Times
3 Principles for Understanding and Improving Mobility – Eric Cressey
Tip: Crush Big Weights With This CNS Trick – T-Nation
Update Show: Top Contenders for Fittest Team – CrossFit Games

Monday 10/5

AMRAP in 15:
10 front squats, 43/29kg
5 c2b pullup
29 double unders

then

S’MOHR

AMRAP in 14:
5 Snatches, 43/29kg
10 Air squats
29 Russian twists
10 Air squats
5 HSPU

Post results to comments!

A. general warmup

B. cleans from blocks at knee

C. back squats

D. deadlifts

E.1. single-side supersets

E2. arm/shoulder supersets

A ) 5 Rounds:

3 Double Bell Press
3 Windmills Right Side
3 Windmills Left Side
6 Double Front Rack lunges

B) Every 5 sec. perform 1 snatch. Stay fixated overhead for the remainder of the time.

24 rounds right
1 min. rest
24 rounds left

rest 3 min.

C) Max snatches in 5min.
D) Dynamax Wheel