Posts

That Damn Standard

We’ll be using the HSPU standard from 15.4 today:

ARTICLES

+ Pressure Cooker Braised Kale and Carrots – Nom Nom Paleo

CrossFit WOD for Tuesday 2/15

press 3x8x60% (1:00 rest), then

Fitness

3 rounds for time:
10 push jerk, 43/29kg
20 thrusters, 43/29kg
30 wall ball, 20/14#
1:00 rest

Performance

3 rounds for time:
10 HSPU
20 double kettlebell thrusters, 20/12kg
30 wall ball, 20/14#
1:00 rest

Post time to whiteboard!

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 40 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 40 push-ups
– pullups/ring or hinge row/bent over row

HOLLYWOOD

Gus (via TomBoyX)

So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below.

ARTICLES

An Athletic Journey: Gus Lanza – Tom Boy X

ANNOUNCEMENTS

– This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome!
– Saturday, 1/21 is our Annual Winter Party at Optimism Brewery (6-8pm reservation then free-for-all!)

CrossFit WOD for Skills Thursday 1/5

establish a 2RM push press in 12 minutes, then

“Hollywood”

for time:
2k run
22 wall-balls, 20/14#
22 bar muscle-ups
22 wall-balls, 20/14#
22 power cleans, 61/43kg
22 wall-balls, 20/14#
2k run

30 minute time limit. Post time to whiteboard.

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 50 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 50 push-ups
– pullups/ring or hinge row/bent over row