Entries by Andrew

Saturday 7/30

SKILLS for Saturday 7/30/2022 is the SQUAT WORKOUT for Sat 7/30 “CGO 22.2” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time: deadlift, 43/61/70/102kg bar-facing burpee Compare to 3/4/2022 or 3/5/2022. Post scores to whiteboard! WATCH:

Friday 7/29

WORKOUT for Friday 7/29/2022 “CGO 22.1″ AMRAP in 15 minutes: 3 wall walks/bear crawls 12 alternating dumbbell snatches, 20/35/50lbs 15 box jump overs, 12/20/24” Compare to 2/26/2022. Post score to whiteboard! Gymnastics for Fri 7/29 E:30×20 :03+ top-of-pullup hold 1+ bar muscle-up then handstand press development: planche, kickup, and negatives WATCH:

Thursday 7/28

SKILLS for Thursday 7/28/2022 is the CLEAN MOBILITY for Thurs 7/28 READ: How Rich Froning Uses Breath Training to Prepare for the CrossFit Games – Morning Chalk Up

Wednesday 7/27

WORKOUT for Wednesday 7/27/2022 “PENALTY BOX” 100 overhead squat (20/29/43kg) for time. Every minute on the minute perform 10 box jumps, 12/20/24” Post time to whiteboard! WATCH: All the squats got you walking funny? Your pants tight? Here’s some focused stretching to loosen it all up. Bonus points for doing it outside- wear sunscreen!

Tuesday 7/26

SKILLS for Tuesday 7/26/2022 is the DEADLIFT   Gymnastics for Tues 7/26 still rings, handstand shaping, headstands, handstand walking, core CONDITIONING for Tues 7/26

Monday 7/25

WORKOUT for Monday 7/25/2022 for time: 21-15-9-15-21 thrusters 42-30-18-30-42 unbroken double unders Modify to penguin jumps or 2x single unders. Post time to whiteboard. WATCH:

Saturday 7/23

SKILLS for Saturday 7/23/2022 is the DEADLIFT “YOU GO, I GO” WORKOUT for Saturday 7/23 as many rounds as possible in 20 minutes: 1 power clean 3 jerks 5 deadlift 7 pushups Rx = 29/43/61kg. One athlete completes one full round before a tag for other partner to go. Use the same barbell. Post score […]

Friday 7/22

WORKOUT for Friday 7/22/2022 every minute on the minute for 40 minutes: a. 25 (UB) double unders b. 20 box jump over c. 15 perfectly-vertical kettlebell swings, 12/16/24kg d. 10 dumbbell split jerks, 2×20/35/50lbs e. 5+ bar muscle-ups Post results to whiteboard! Gymnastics for 7/22 Crawling, back bends, and bar skills like the underbars above […]