Entries by Andrew

Sunday 12/11: Programming in Preview

MOBILITY for Sunday 12/11/2022 Generally when it comes to programming through the holidays I want to keep things a tad more simple because we’ll have those who are well into travel, interrupting their regular training, tons of visitors, and the general lack of consistency. Monday you’ll max out your front squat then retest the benchmark […]

Saturday 12/10

HEY GANG. 12th Ave is closed for the weekend! Madison BUS RAPID TRANSIT 12th Ave Business Briefing Notes This weekend (12/10-12/11) the final new water main connection will take place 12th Ave will be closed Work will be at the intersection of 12th and Madison which is why closure is needed Will also be taking […]

Friday 12/9

The infamous 12 Days of CrossFit workout is coming to classes twice this month: Sat 12/17 and Wed 12/28 FCF and CFSLU athletes playing Masskrugstemmen WORKOUT for Champagne Friday 12/9/2022 Complete both parts a. 5k for time b. EMOM x20 do 3-5 DB hang snatches, 2×20/35/50lbs (in remaining time of each interval do walking lunges […]

Wednesday 12/7

WORKOUT for Wednesday 12/7/2022 every :90 for 10 rounds: hang power snatch + power snatch + overhead squat AMRAP in 20 minutes: 10 pullups 10 pogo burpee 10 PVKBS, 12/16/24kg Post score to whiteboard. ENGINE for Wed 12/7 Triple 3 Thirds 3 rounds for time: 1k row 100 double unders 1 mile run BODYBUILDING for […]

Tuesday 12/6

SKILLS for Tuesday 12/6/2022 is the DEADLIFT CompEx for Tues 12/6 mobility every 2:00 x8 do a 3-position snatch @50-70% 5 rounds of 300′ shuttle run 2-3 rope climbs 5 rounds of 2:00 on, 1:00 off 12 toes-to-bar 12 burpee over bar max ring dips upper body correctives for 3 sets :30-:45 bat wing holds […]

Monday 12/5

Dumbbells for December! Speaking of which, are you participating in The Character Mile? WORKOUT for Monday 12/5/2022 front squats 50/5 (2), 65/3, 75/5, 85/3, 95/1+ every minute on the minute for 20 minutes: 3 DB power cleans + 4 DB front squats + max burpees in remaining time Rx = 2×20/35/50lbs. Post score (total burpees) […]

Programming in Preview: 12/5-12/10

Need some mobility to check-in with your body before the start of the new week? MOBILITY for Sunday 12/4/2022 Now onto programming! Monday we’ll see how much those EMOM weightlifting complexes have been paying off with a dumbbell conditioning version after our 5/3/1 week. The next two weeks we max out the front squat. Wednesday, […]

Saturday 12/3

SKILLS for Saturday 12/3/2022 is the SNATCH WORKOUT for Sat 12/3 3 rounds for time: 1000m row 15 KB power clean, 2×12/16/24kg 40 air squats 15 KB push press Post time to whiteboard! WATCH:

Friday 12/2

WORKOUT for Friday 12/2/2022 shoulder press 50/5 (2), 60/3, 70/3, 80/3, 90/3+ 5 rounds for time: 6 wall walks 12 toes-to-rings 18 single leg squats Post time to whiteboard. ENGINE for Fri 12/2 “CINDY” AMRAP in 20:00 5 pullups 10 pushups 15 air squats or “MARY” AMRAP in 20:00 5 HSPU 10 alternating single leg […]

Thursday 12/1

SKILLS for Thursday 12/1/2022 is the BENCH PRESS CompEx for Thurs 12/1 hip and shoulder prep JERK TECHNIQUE E:45 x5 do 3 press-in-split EMOM x3 do 3 jerk-in-split CLEAN & JERK E2MOM x5 do hang clean below knee + clean + jerk @70-75% E2MOM x5 do clean + front squat + jerk, starting @75% and […]