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WORKOUT OF THE DAY

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Friday 220923 Heavy Snatch + Isabel

With our Snatch specialty series coming to an end this week AND with lots of snatches in the WOD today… it is important to remember that we include relatively complex movement patterns so that each of us improves across a wide variety of activities. That by “working on our weaknesses” we have more to gain that constantly trying to improve aspects of fitness that are already strengths for us as individuals. Also, in learning and improving in movements that increase power AND help increase our neuromuscular conditioning, we get a high degree of transfer to movements that we will more often encounter in real-life activities.

Skiing is always fun on an 85 degree in Malibu!

Workout of the day:
20 minutes to build to a heavy single rep snatch  (power or squat)
-then-
“Isabel”
For  time complete:
30 Snatches (60/45kg)
post loading and post finish time

Compare to: Feb 18 2020, Feb 1 2018, March 21 2017, Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011

Thursday 220922 EMOM 20

Jo and Parker DB hang squat clean there way through the heat wave

20 minute EMOM:
1) 20 SA DB Hang Clean and Jerk (50/35#)
2) 15/12 Parallette Push-ups
3) 250/200m row for time
4) rest
post all 5 row times and any scaling

Wednesday 220921 Rings, Run, Burpee

Darryl drills proper depth on one of his 10 sets of front squats

Workout of the Day:
12 minutes of ring skill work
-then-
4 rounds for time:
400m Run*
20/15 Burpees*
-rest exactly 2 minutes between rounds-

rounds 1 and 3 run then do burpees
rounds 2 and 4 burpee then run
post finish time and any scaling

Tuesday 220920 Front Squat 10×2

Peter loads up his sled for some reverse sled drag last week

Every 2 minutes for 10 rounds:
2 Front Squats (85-90% 1RM)
post all loading and any scaling

Friday 220916 “Diane”

We end the week with a classic Girl WOD! Diane was run as the first WOD in the CrossFit Games Regionals back in 2012, Dan and Kristan won that event. Watch their performances by clicking on their names… but FIRST- I want you to read the workout details below and estimate how fast you think they finish these WODs!  Then I want YOU to think through how fast you will do this WOD.  Consider that you will deadlift about 70% of your 1RM (if the Rx weights listed are too heavy for you) and how will you modify your handstand push ups if you are not yet ready to bang out 45 of them today!

KK goes HEAVY on her reverse sled drag!

“Diane”
21-15-9 reps/round for time of:
Deadlift (102/75kg)
Handstand Push ups
Post scaling and times to chalkboard/journals.
Compare to: Dec 8 2021 (20.3), March 17 2018 (18.4), Oct 17 2015, July 26 2014, July 16 2012, May 7 2012, July 19 2011, Aug 18 2010

Thursday 220915 4 Rounds for Q (and L)

Parker hits a proper hang position before driving the bar overhead!

4 rounds for quality:
3/3 Turkish Get Ups (AHAP)
25 Back Extensions (pulsing supermans)
2x20m Reverse Sled Drag (AHAP)
Post sled loading and any scaling

Wednesday 220914 1k + Max Reps

Jonathan hits a heavy snatch in prep for moderate unbroken sets of 7!


On the 7 minute mark for 3 rounds:

1000/800m Row
Max toes to bar to the 5 minute mark
Post total reps completed and any scaling

Tuesday 220913 5 RFT


5 rounds for time:

200m Run
7 Hang Power Snatch (50/35kg)
15 Push-ups
Post finish time and any scaling

Friday 220909 AMRAP 15

Tarek, Kyle, KK, Dr Jo, and Becca go max rep DB Snatch!

15 minute AMRAP:
20/15 Calorie Row
30 Double Unders
3..6..9..12..15.. Handstand Push-ups (adding 3 per round)
post total number of HSPUs completed and any scaling

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