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Wednesday 221102 Nate

Keilani gets a perfect setup before a solid squat clean. Nice!
As many rounds as possible in 20 minutes of:
2 muscle ups
4 handstand push ups
8 KB swings (32/24kg USA)
Post scaling and total number of rounds and extra reps completed
compare to: 190829, 160623, 110418

Monday 221031 21-15-9 DB Snatch R+L, TTB, Cal Row

Happy Halloween CFM! Make this WOD scary by trying to go unbroken on the snatches and by setting a grueling pace on the rows. Then, hang on for big sets in the TTB and it’ll be over before you know it! Stick around for Halloween Yoga with Maria at 6pm or attend from home via ZOOM.

Parker works on dropping under the bar FAST during a set of squat cleans!

Yoga at The Hut and on ZOOM tonight at 6:00pm!

21-15-9 reps for time:
DB Snatch Left Arm (50/35#)
DB Snatch Right Arm (50/35#)
Toes To Bar
Calorie Row
post finish time and any scaling

Thursday 221028 Handstand Skill + Ski-Run Intervals

Who is the mystery athlete cruising through these back burpees at light speed?!

Workout of the day:
12 minutes of Handstand Walk skill development
5 rounds each for time:
300/250m Ski
200m Run
rest as needed between bouts
post finish time for each round and any scaling

Thursday 221027 Decreasing Row + Back Burpee + OH Carry

In this triplet, picking an aggressive yet manageable row pace is going to be key to maximizing intensity (getting the best time YOU are capable of). Expect to spend 4-5 minutes on row #1, 3.5-4.5 minutes on row #2, and 3-4 minutes on row #3. The back burpees and OH carry will take far less time, but the numbers don’t decrease as the rounds go by. Chip away at the back burpees, not sprinting, but not resting during your sets of 20. Find that “constantly moving” pace. You can switch hands as desired on the single arm overhead carry so long as you do not continue to walk as you are switching hands. Try to make your lap around The Hut with only 1 hand switch! Know that this one is long and pace accordingly 🙂

Congrats to Nick on his 1-year CFM anniversary! He puts in the effort day in and day out, is always seeking to improve his skills, and genuinely cares about the CFM community. We’re glad to have you Nick, keep it up!

For time complete:
1200/1000m Row
20 Back Burpees
100m Single Arm DB Overhead Carry (50/35#)
1000/800m Row
20 Back Burpees
100m SA DB OH Carry (50/35#)
800/600m Row
20 Back Burpees
100m SA DB OH Carry (50/35#)
post finish time, any scaling, and new PR to PR board
compare to: Aug 17 2021

Wednesday 221026 Open 16.3

Laura and Mike kip their way through last weeks HSPUs

CrossFit Games Open WOD 16.3
As many rounds as possible in 7 minutes of:
35/25kg power snatch, 10 reps
3 bar muscle ups
Post number of rounds and remaining reps to chalkboard/journals
Compare to March 10th or 12th 2016

Tuesday 221025 Tempo Front Squats + AMRAP 6

Everyone pushed the 200m runs yesterday! Here, Mike, Dr Deb, and Dr Jo finish up the DB complex BEFORE the run

Workout of the day:
Tempo Front Squat
4-4-4-4 (2 second descent, 2 second pause)
8 Front Squats (50% 1RM)
10 DB Floor Press (50/35#)
post total rounds + reps completed and any scaling
post tempo loading in notes

Friday 221021 EMOM 12 + 500m Row

Shanley chooses a TOUGH pistol scaling and makes it look EASY!

Workout of the Day:

EMOM 12:
1: 6/6 Turkish Sit-ups (18/12kg)
2: 5 Box Jumps (36/30″)
3: 12 KB SDHP (28/20kg)
4: rest
post total KB loading (TSU+SDHP) and any scaling
Row 500m for time
post time to the section below
post new PR to the PR board!

Thursday 221020 AMRAP 16

Being generally physically prepared means being ready for the unknown and unknowable, and includes testing yourself with odd objects… like MB runs!

5 strict pull-ups
10 handstand push-ups
15 pistol squats
Post completed rounds + reps and any scaling

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