4th of July 2017

The June 2017 Foundations Graduates!

CrossFit WOD for Tuesday 7/4

9am

Regionals NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg

Time cap is 20 minutes. Test the original version of NATE this Friday.

Post time/rounds to whiteboard.

10am

DT

5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg

Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.

Post time to whiteboard.

11am

MURPH

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.

Post time to whiteboard.

/by

Hero Week

Diane of Fu Barbell

Expect to see ABBATE, Regionals NATE, DT, MURPH, heavy deadlifts, TOMMY MAC, DEL, NATE, a team version of MORRISON, and LOREDO. Happy 4th.

ARTICLES

+ Why Your Coach Might Be Wrong About Your Squat: Knees In For the Win – Rebel Performance

CrossFit WOD for Monday 7/3

“ABBATE”

for time:
1600m run
21 clean & jerks, 70/50kg
800m run
21 clean & jerks, 70/50kg
1600m run

Compare to 10SEP16. Post time to whiteboard.

Olympic Weightlifting WOD

snatch complex, snatch push press, back squat

Kettlebell WOD

The return of Simple and Sinister. Get ready for getups and single arm swings

No Powerlifting WOD today

/by