Tuesday 220920 Front Squat 10×2
September 19, 2022
Peter loads up his sled for some reverse sled drag last weekEvery 2 minutes for 10 rounds:
2 Front Squats (85-90% 1RM)
post all loading and any scaling
WORKOUT OF THE DAY
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Peter loads up his sled for some reverse sled drag last weekFriday 220916 “Diane”
September 15, 2022
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)
September 14, 2022
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
September 13, 2022
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
September 12, 2022
5 rounds for time:
200m Run
7 Hang Power Snatch (50/35kg)
15 Push-ups
Post finish time and any scaling
Monday 220912 6×4 Tempo Back Squat
September 11, 2022
SPME 440 gets acquainted with the assault bike!Yoga at The Hut and on ZOOM tonight at 6:00pm!
Every 4 minutes for 6 rounds:
4 Back Squats (3 second descent)
4 Weighted Pull-ups
Post all squat loading and any pull-up scaling/load in notes
Friday 220909 AMRAP 15
September 8, 2022
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
Thursday 220908 For Max Reps
September 7, 2022
LaJon plants and cuts hard during the beach WOD pvc course
4 rounds for max reps:
1 minute max Alt DB Snatch (50/35#)
1 minute max Toes to Bar
1 minute max SA OH Reverse Step Lunge (50/35#)
2 minute rest
Post total reps completed and any scaling
Wednesday 220907 5×5 OHS
September 6, 2022
Congrats to ALL the August PRs! There are already a few up on that board for September 😎Overhead Squat (volume sets)
5-5-5-5-5
Post loading and any scaling
-then-
A finisher!
Tuesday 220906 Quarters
September 5, 2022
“Wall walks are fun”
Workout of the Day:
Part I- Work up to a heavy 3RM Turkish Get up12 minute time limit
Post heaviest 3 rep set to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (24/18kg)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
