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YGIG Linda

CrossFit WOD for Sunday 3/12

YGIG 10-to-1 for time:
deadlift (1.5x)
bench press (1x)
clean (.75x)

Fitness = 40/30kg, Rx = 55/40kg, Performance = 70/50kg

Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.

Post scores to whiteboard.

HellaFit WOD

The DOWNHILL

for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints

YGIG and Bingo

You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.

ARTICLES

Introducing FCF Bingo for February – Foundation CrossFit
17 Health Benefits of Cinnamon – Jen Reviews

CrossFit WOD for Thursday 2/2

superset:
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side

10 rounds for time YGIG
150m row
15 kettlebell snatch 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

The DOWNHILL

for time:
100m walking lunges
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints