Going Overhead

Or a better question might be how do you get it overhead? How do you keep it there?

ARTICLES

+ Yoga: Does It Promote or Prevent Injury? – The Sydney Morning Herald

CrossFit WOD for Tuesday 3/7

5 rounds for time:
50 double unders
21 overhead squats, 20/15kg
12 ring dips

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– 3-point lunge
– single-leg v-up

2:
– burpee over bell
– pause goblet squat
– reverse plank

3:
– KBS
– strict press
– bent over row

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Intramural Open Update: Week 1

And just like that, 17.1 and 17.2 are done! Which workout did you like better? We were surprised to see that the dumbbells would show up again. Special thanks to Patrick H. and Rain City Fit for lending us the extra weights two weekends in a row! Here’s hoping we’re completely done with them!

After multiple extensions in score submission deadlines last week, we were finally able to tally up our points for our Intramural Open after week one. Check it out:

For 17.1 Top 3 Podium Finishers:

Rx
(1) Crystal B (2) Ann-Marie D (3) Kai H
(1) Dave H (2) Devin B (3) James S

Scaled
(1) Teada S (2) Lindsay G (3) Emily M
(1) C. Guerrero (2) Jesse G (3) Grayson W

Spirit Award:
Bernice A. of team Blue Barracudas!

Long Distanace Performance of the Week:
Robyn S. of team FLEX Appeal for gettin’ it in Cancun!

Current standings after WEEK ONE: (1st) FLEX Appeal, (2nd) Thundercats, (3rd) Blue Barracudas

17.2 scoring is in the works so in the mean time check out our CrossFit Games Open leaderboard. Perhaps think of ways you can earn more points for your team by checking in with your captains & teammates. Let’s get crazy for Week 3 and 17point3!

CrossFit WOD for Monday 3/6

bench press 4x5x80%

3 rounds for time:
15 deadlifts, 102/65kg
15 HSPU

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: back squats, snatch + snatch balance, snatch push press
accessories: banded drinking bird, death march, bent-over row

Kettlebell WOD

Ground force

Single arm swing and clean skill work

Press and squat finisher

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CGO 17.2 is …

CrossFit WOD for Friday 3/3

CGO 17.2 – Rx

AMRAP in 12 minutes:

2 rounds of
50′ weighted walking lunge
16 toes-to-bars
8 power cleans, 2×50/35#

2 rounds of
50′ weighted walking lunge
16 bar muscle-ups
8 power cleans

CGO 17.2 – Scaled

AMRAP in 12 minutes:

2 rounds of
50′ weighted walking lunge
16 hanging knee raise
8 power cleans, 2×35/20#

2 rounds of
50′ weighted walking lunge
16 pullups
8 power cleans, 2×35/20#

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Post scores to whiteboard.

Olympic Weightlifting WOD

lifts: overhead squats, snatch + snatch push press + ohs, clean & jerk

accessories: cossack squats/side, jumping good morning, reverse plank

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FRANzilla

Lauren B and Nathan M

How many of you did the CrossFit Online Judges Course this year? Yes, we know it’s no longer required for many people unless your goal is to judge at the Regional (or higher) level.

The reason I ask that so many people take it is because it proves your training correct. It describes your CrossFit movement knowledge base and understanding the importance of standards. For many it improves their technique, or at least becomes a tool to help realize the mistakes made along with way.

>>>> Take the online Judges Course here.

ARTICLES

+ 17.2 Hint – CrossFit Reddit

CrossFit WOD for Thursday 3/2

3 rounds
12 strict HSPU/Z-press
12 barbell bent-over row
1:30 rest

“FRANzilla”

for time:
21 thrusters, 43/29kg
21 pullups
15 thrusters, 52/35kg
15 chest-to-bar pullups
9 thrusters, 61/43kg
9 bar muscle-ups

Post times to whiteboard.

HellaFit WOD

“STACKED”

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

1. jump rope
2. squat
3. push-up
4. YTW
5. RDL
6. jumping lunges
7. v-up

then: 80 KBS

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