Join us for YOGA at 10am on Zoom after you RSVP via PushPress for meeting room info!

CONDITIONING for Sunday 1/16/22

Maskrugstemmen at a Foundation Holiday Party

TURN IN YOUR BINGO SHEETS TO THE OFFICE!

WORKOUT for Saturday 1/15/2021

4-8-12-16-20-etc in 20:00:
HSPU/HRPU
power cleans, 25/40/60kg
front lunges/leg

Post score to whiteboard!

Partners must alternate sets. A does 4 hspu, B does 4 cleans, A does 4 lunges/side, B does 8 HSPU, A does 8 cleans, B does 8 lunges/side, etc.

READ: No Major Changes for 2022 CrossFit Games Season Despite DC Firing – MCU

WORKOUT for Friday 1/14/2022

every :90 do 8 back squats AHAP, for 9:00 (6 sets) then

“CGO 21.1”
for time/15:00 cap
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double unders

Compare to 8/6/2021, 3/12&13/2021 . Post total completed reps to whiteboard.

READ: How Olympic Weightlifting Changed My Career and Life – Paul Stroup on Medium

SKILLS for Thursday 1/13/2022 is SHOULDER-TO-OVERHEAD (presses and jerks)

CONDITIONING for Thursday 1/13/2022

Who misses this obscure HSPU standard?

WORKOUT for Wednesday 1/12/2021

“Kinda CGO 17.4”

AMRAP in 15 minutes:
55 deadlifts, 53/72/104kg
55 wall ball, 10/14/20lbs
55 calorie row
55 HSPU

If a retest, do 13 minutes and proper weights. Compare to 2/27/2021, 3/17/2017, and 1/17/2017. Post score to whiteboard!

READ: This Breakfast Skillet is a Tasty Way to Start the Day, and It’s Whole30-Friendly – The Seattle Times

SKILLS for Tuesday 1/11/2022 is the SQUAT

CONDITIONING for Tuesday 1/11/2022

READ: 5 Benefits of Hook Grip – BarBend

WORKOUT for Monday 1/10/2022

3:00-2:00-1:00 for max total reps:
double unders
ground-to-overhead, 20/35/44kg

Post score (total du/total g2o) to whiteboard!

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