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MBC KAREN

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+ Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger

CrossFit WOD for Tuesday 6/20

for time: 150 medicine ball cleans, 20/14 lbs

Fitness = 10/8 lbs, Performance = 30/20 lbs

Endurance WOD

Short Interval: 10x 200m run, with 1:00 rests between efforts

Gymnastics Strength WOD

 

Foundations 7 WOD

“JACKIE”

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Hanging Out

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+ The Biggest Threat Facing Middle-Age Men Isn’t Smoking or Obesity. It’s Loneliness. – Boston Globe

CrossFit WOD for Tuesday 3/28

establish a 1RM push press within 15 minutes, then

4 rounds for time:
20 push press, 35/25kg
20 toes-to-bar
20 sumo deadlift high-pull, 35/25kg

Post time to whiteboard!

HellaFit WOD

Find out at class!

Monday Benching

Lindsay C, Gina M, Nadia T

Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas

Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.

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+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus

CrossFit WOD for Monday 3/13

bench press 4x3x85%

AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups
etc.

Post score to whiteboard!

NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.

Olympic Weightlifting WOD

lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank

Kettlebell WOD

Ground Force
Drills for perfecting swings

YGIG

Due to lack of attendance we are cancelling our Thursday 12pm CrossFit classes for the time being.

It’ll come back when the demand is there.

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+ Defeat Poor CrossFit Movement with These Work-Rest Strategies – Breaking Muscle

CrossFit WOD for Wednesday 3/1

Health & Fitness

You Go, I Go, for time:
400m run together
50 strict pullups
100 burpees
150 ab-mat situps
400m run together
150 med ball cleans, 20/14#
200 perfectly-vertical kettlebell swings, 20/12kg
250 air squats
400m run together

Performance

You Go, I Go, for time:
400m kettlebell run together, 20/12kg
50 strict chest-to-bar pullups
100 target burpees, 6″ off of taller person’s highest reach
150 GHDSU
400m kettlebell run together, 20/12kg
150 med ball cleans, 30/20#
200 perfectly-vertical kettlebell swings, 24/16kg
250 jumping air squats
400m kettlebell run together, 20/12kg

30:00 limit. Post time to whiteboard.

Olympic Weightlifting WOD

lifts: front squat, clean + double jerks, push press
accessories: offset good mornings, weighted k2e, sotts press

Kettlebell WOD

Ground Force > Turkish Getup Skill Work > Swing Finisher