Posts

Wednesday

Anthony moments after his snatch PR at VERSUS X

The awesome thing about The Open and VERSUS (and competition settings in general) is that we’re pushed to try things we haven’t done. We leave our comfort zones a little more to win, whether that is higher placing in the competition, or winning against your old standards.

This is why we push for competitions. It’s spectacular if you do well. If not, you’ve got some more reps and experience under your belt which you can build upon.

… and you thought you were done with CGO workouts?! HA!

ARTICLES

+ Coaching Roundtable: CrossFit Open 13.1 Tips and Advice – Tabata Times

CrossFit WOD for Wednesday 3/29

CGO 13.1 Rx

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg

CGO 13.1 Scaled

as many reps as possible in 17 minutes:
40 burpees
30 snatches, 20/15kg
30 burpees
30 snatches, 30/20kg
20 burpees
30 snatches, 40/27kg
10 burpees
ME snatches, 50/35kg

Post score to whiteboard!

Olympic Weightlifting WOD

no-feet muscle clean + no-feet power clean + no-feet clean
front squat
upright row

Kettlebell WOD

Ground Force
Volume swings (snatch option)
Press finisher

A Partial Fifty

Megan P

Anyone else marking anything off of their BINGO sheet?

ARTICLES

+ Top 10 Mistakes CrossFitters Make – Tabata Times

CrossFit WOD for Friday 2/3

tempo chinups, then

Fitness

for time:
50 box jumps, 24/20″
50 ab-mat situps
50 walking lunge steps
50 kb swings, 24/16kg
800m run

Performance

for time:
40 box jumps, 32/24″
40 GHD situps
40′ overhead walking lunge steps, 2×50/35#+
40 perfectly vertical kettlebell swings, 32/24kg+
800m run

Post times to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch + snatch balance, power clean + push press + jerk

Dubs/SU/WB

Bobby B and Dave H

ARTICLES

+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times

CrossFit WOD for Test Tuesday 1/24

50-40-30-20-10 reps for time:
wall ball
situps
double unders

OR if you’ve never done the benchmarks separately before

“ANNIE”

50-40-30-20-10 reps for time:
situps
double unders

rest 1 minute, then

“KAREN”

150 wall ball for time

Post times to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS