Triple Three (For Two)


Sarah watching Colin row during the 2016 CrossFit Games Open

Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!

ARTICLES

+ The Real CrossFit Fight – T-Nation

CrossFit WOD for Friday 9/1

TRIPLE 3

for time:
3k row
300 double unders
3mi run

Scale as needed.

Post time to whiteboard!

Olympic Weightlifting WOD

Fun Day!

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats

Gymnastics Strength WOD

headstands, handstands, arch conditioning, and hanging

You Go, I Go!

Mark B and Nathan A

ANNOUNCEMENTS

+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!

ARTICLES

+ Vitamin B6 and B12 Supplements Appear to Cause Cancer in Men – The Atlantic

CrossFit WOD for Thursday 8/31

YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg

Score is max total sumo deadlift high pull reps. Post score to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Foundations WOD – Class 5

“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.

HOTSHOTS 19

Nathan and Guillaume mobilizing prior to lifting

Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues.

ANNOUNCEMENTS

This Friday , September 1st, there is no 6:30pm Olympic Weightlifting class. There will be a 7:30pm Olympic Weightlifting class. Please remember to RSVP.

ARTICLES

+ Never Satisfied, Or Never Happy? – CrossFit Invictus

CrossFit WOD for Wednesday 8/30

HOTSHOTS 19

6 rounds for time:
30 squats
19 power clean, 61/43kg
7 strict pull-ups
400m run

Post times to whiteboard / comments!

Olympic Weightlifting WOD

snatch max, clean & jerk max

Kettlebell WOD

Primal mobility

Clean and snatch skill work

Rows and squats

Back Squats and Cleans

Vicky at the Trident Championship 2017

ARTICLES

+ CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.’ – Reason

CrossFit WOD for Tuesday 8/29

back squats 4×6

then, with a barbell loaded to 45-50% of your max deadlift:
– 15 cleans for time.
– 12 cleans for time.
– 9 cleans for time.

Rest as needed between each set.

Post times for each set of cleans to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

Class 35
– Line drills
– Stretch shoulders, thoracic, hip flexors, and hamstrings
– Hanging on Rings, Midline, and Handstands

Foundations WOD – Class 4

Press 3×5
Push Press 3×5
Push Jerk 3×5

AMRAP in 15 minutes
25 ball taps
20 box jump/step up
15 slam Ball
10 hanging leg raises

CompEx WOD

A. 3 rounds for time:
800m run
80m double kettlebell rack carry, 2×32/24kg
40 air squats

B. for time:
50 strict pullups
50 strict ring dips

C. 5 minutes for max distance handstand walk

D. ABMAGGEDDON

Let’s Talk About the Fight and the GoT Finale!

Just kidding- let’s talk about Houston and how you can help!

Imagine the difference you could make if we all would just skip that one coffee/beer/wine/kombucha and help out those in need.

ARTICLES

+ Donate to the Texas Diaper Bank and help the families! – WTKR 3
+ Donate to SPCA (Society for the Prevention of Cruelty to Animals) of Texas and help the animals! or the Humane Society of North Texas
+ Donate to the Children’s Relief Fund!
+ Have friends or families in Texas nearby the diaster? AirBNB is helping everyone help everyone.
+ Hurricane Harvey Relief Campaigns on GoFundMe

Check out this Medium post for more places to donate. Obviously everyone needs to do some research before giving money to anyone, but these are a great start.

CrossFit WOD for Monday 8/28

5 rounds for total reps of:
1:00 of box jumps, 24/20″
1:00 of wall ball, 20/14# to 10/9′
1:00 of calories rowed
1:00 rest

Post total reps completed to whiteboard/comments!

NOTES

Don’t ditch out on this workout- GO FAST! It’s easy to game this workout so make this a guns-blazing workout. Go hard the first round and hold on to dear life for the rest of it. Loading is light so it’s okay- recovery will go fine for most. Calves might be an issue for some, but only when they push it.

Olympic Weightlifting WOD

power snatch + snatch, clean + clean & jerk

Kettlebell WOD

– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister

ELIZABETH-ISABEL-FRAN

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

Not CINDY

Sheena demonstrating an overhead kettlebell swing

ARTICLES

+ Dave Castro AMA on r/CrossFit on 8/24 at 4pm PST – r/crossfit

CrossFit WOD for Thursday 8/24

AMRAP in 20 minutes:
5 kettlebell snatch/side, 20/12kg
10 kettlebell push press, 20/12kg
15 kettlebell swings, 20/12kg

Post score to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval: “SMYKOSKI” Run 6k then 60 burpee pullups for time.

If you want to spice it up, wear a weighted vest or a rucksack.

Foundations On-Ramp 2 WOD

5-rep deadlift, ascending

then

TABATA intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– SDHP
– burpee

Not JERRY

Our friend Carl Paoli​ will be at FCF Tuesday, 9/26 to run his 2-hour FREESTYLE CONNECTION seminar. We will be closing the gym that evening.

Register here: https://freestyleconnection.pushpress.com/open/event/9304a357b1745cc7b4b2f7f03fe08ab7 (Only 8 spots left at the time of this posting!)

ARTICLES

+ Freedom Through Movement: Carl Paoli on Sport and Life – Breaking Muscle

CrossFit WOD for Wednesday 8/23

Rx

for time:
2k row
400m rack carry, 24/16kg
400m farmers walk, 2×24/16kg
1600m run

Performance

for time:
2k run
400m rack carry, 32/24kg
400m farmers walk, 2×32/24kg
2k row

Post time to whiteboard!

Olympic Weightlifting WOD

clean & jerk, front squats, clean pulls

Powerlifting WOD – Week 12 of 12

front squat max, bench press max, deadlift max

Kettlebell WOD

– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister

Not DIANE


Crystal and Ali doing a tandem deadlift at the 2017 RCF Games

ARTICLES

+ What a Park in the ID Tells Us About Urban Life – Crosscut
+ H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily

CrossFit WOD for Tuesday 8/22

for time:
21 deadlifts
42 hand-release pushups
15 deadlifts
30 hand-release pushups
9 deadlifts
18 hand-release pushups

Rx = 102/70kg, Fitness = 70/50kg, Performance = 125/87kg

Post time to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

handstands, headstands, and hanging

CompEx WOD

A.
21-15-9 rft:
calories on assault bike
calories on rower

B.
21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round

C.
4 rft:
15 k2e
5 push jerks, 80/55kg

D.
ABMAGEDDON

Rest 5 minutes between each workout.

Endurance WOD

Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.

Eclipse-A-Geddon 2017

Don’t look directly into the sun unless you have properly made glasses or Welding glasses/masks (Shade 14)

This week we have NOT versions of some classic benchmarks: workouts similar to HELEN, DIANE, CINDY, JERRY, RYAN, and LYNNE. On Friday you’ll actually do the final event of the 2012 CrossFit Games: ELIZABETH + ISABEL + FRAN

ARTICLES

+ Lowrina-Ramona Navales Bueno – ObitTree

CrossFit WOD for Monday 8/21

3 rounds for time:
15 hang cleans
25 toes-to-bar
400m run

Rx = 60/40kg hang power cleans
Fitness = 43/29kg hang power cleans
Performance = 70/50kg hang squat cleans

Post time to whiteboard!

Olympic Weightlifting WOD – Week 8 of 9

snatch, back squat, snatch pull

Powerlifting WOD – Week 12 of 12

back squat max, press max, pullups

Kettlebell WOD

– Primal mobility
– Clean and snatch skill work
– Rows and squats