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WORKOUT OF THE DAY

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Wednesday 220706 21.2 Remix

Matthew, Nick, Jo, and Christine all in different phases of a hang squat clean

 

On the 4 minute mark for 5 rounds:
15 Alt DB Snatch (50/35#)
Max rep burpee box jump overs to the 2:00 mark
Post total BBJO and any scaling

Tuesday 220705 Tabatas and Runs

Shoulders in front of hip crease on the row = more power!

 

On a 28:00 running clock:
TABATA Toes to Bar
-then on the 6:00 mark-
Run 800m for time
-then on the 12:00 mark-
TABATA Reverse Step Lunge
-then on the 18:00 mark-
Run 800m for time
-then on the 24:00 mark-
TABATA Toes to Bar
post total reps here and fastest 800m time in the section below

Monday 220704 Hammer

Happy 4th of July CFM! Two classes today, 7:00 and 9:00am… celebrating a HERO, celebrating the US of A!

Harper works on deadlift positioning and builds up to 40kg!


“Hammer”

Five rounds for time of:
5 Power clean (60/45kg)
10 Front squat (60/45kg)
5 Push jerk (60/45kg)
20 Pull-ups*
-rest exactly 90 seconds between each round-

**Strict 25 minute time cap**

post total time (including rest bouts) and any scaling

*scale the pull-ups by decreasing difficulty or volume in order to complete each set in 3 sets MAX

This workout is in honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Friday 220701 3 RFT

Gayle sets up with rigid neutral spine on her KB deadlifts. Welcome back!

3 rounds for time:
12 Power Cleans (70/50kg)
15 Handstand Push-ups
45 Air Squats
post finish time and any scaling

Thursday 220630 Lynne Style

How many strict pull-ups can you do without dropping off the bar? What’s your personal record for unbroken double unders? How many calories can you rack up in one minute on the rower? Today we answer these questions as we move through a Lynne-style workout. You’ll cycle through these 3 tests five times, resting as needed between bouts of work to ensure that you’re rested enough to test again. It will certainly get harder to hit the same number of pull-ups each round, but the DUs and rowing are bouts you can “PR” each time if you settle yourself and go for it! If you are an emerging DU athlete, scale to a 1 minute DU test instead of a max unbroken set. If it is not possible to get more than 8 strict pull-ups without dropping, scale to a band that allows for that, OR, get in 5 eccentrics as slow as possible.

Dulcie is back! Here she reps out one of many devils presses

Lynne Style
5 Rounds for reps:
Max rep set of unbroken strict pull-ups
Max rep set of unbroken double unders
Max calorie row in 1 minute
-rest as needed between bouts-
post total completed reps

Wednesday 220629 OHS 5×3 and a Finisher

Dr. Jo after 1000m of farmer carry

Workout of the Day:
Overhead Squat
3-3-3-3-3
post all loading and any scaling
-than-
A finisher

Intended Stimulus
“Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.”* Rest at least 3 minutes between sets. Then, buckle up for a fun finisher!

*crossfit.com

Tuesday 220628 AMRAP 20

Continued skill work leads to continued improvement


20 minute AMRAP:

20-15-10-5 Push-up*
200m Farmer Carry (24/18kg)
*after the round of 5 push-ups, return to the round of 20
post total # of push-ups completed

Monday 220627 AMRAP 20: Push-up and Carry

Nice pull-ups, Kyle! More of that later in the week… but for now, intervals of devils press and running!

5 rounds EACH for time on the 6 minute mark:
7 Devils Press (50/35#)
400m Run
7 Devils Press
post each finish time and any scaling

Friday 220624 Handstand Skills and AMRAP 8

Eric and Paul push for max cals in a minute!

Workout of the Day
12 minutes of handstand skills and drills
-then-
8 minute AMRAP:
8 C2B Pull-ups
40 Double Unders
Post total rounds + reps and any scaling

Wednesday 220622 FGB Style and a PSA

As we have gotten back to normal here at The Hut, there are many things we have learned over the last 2 years that we continue to implement. One of those things is that you simply shouldn’t come to the gym if you are feeling crummy, sick, with a cough, etc. This is a reminder for ALL cases of being sick… don’t come to a workout hoping to “sweat it out”. In reality, your body needs rest, hydration, and good fuel, not a WOD. In the long run, extra rest and recovery will prove more beneficial and is consistent with our mission and your goal here at The Hut: improving fitness! If you are just dying to exercise, text one of us for an at home WOD, and we’ll send you something appropriate, or help you modify what’s on the blog. As coaches, we do not come to work when we are sick, and as athletes, you should do the same. With summer kicking off, and as more and more of us travel, this is an important reminder! Thanks for thinking of one another, CFM family. Enough with the PSA and on to Fight Gone Bad Style!

Nate and Dr Jason trudge through the burpees during Monday’s 4 round burner!

Fight Gone Bad Style
Three 5 minute rounds for max reps:
SA DB Clean and Jerks (50/35#)
Box Step Overs (24/20”)
Push-up Down-dogs
Abmat Sit-ups
Calorie Bike
-rest 2 minutes-
Post total reps completed and any scaling

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