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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

Wednesday 221019 Big Chipper

Kyle and Peter work on their DUs before taking on the high-skill 4 rounder

For time complete:
800m run
20 sumo deadlifts (80/55kg)
20 toes to bar
1.3 mile bike
20 sumo deadlifts
20 toes to bar
800m ski
20 sumo deadlifts
20 toes to bar
Athlete may run/bike/ski in any order
Post finish time and any scaling

Monday 221017 Pressing Series 1-3-5

Ready for a hefty helping of pressing!? Use today to dial in the bar path for all 3 lifts. Chin back as the bar drives straight up off the front rack, lock it out overhead, active shoulders with the bar directly over the heel, and head back through. This order of events doesn’t change across all three of the overhead presses today. What does change is what happens BEFORE all that pressing. On the push press you add a “dip and drive” to the above sequence and on the push jerk you add a “dip, drive, press and drop” to the above sequence. Focus in on 2 things today. The bar path and the timing of the “drive then press” (on the push press and push jerk). Then, after all 3 lifts are warmed up and the movement patterns are primed, build in load on the shoulder press across 4 sets of 1 rep. Try to end with a new 1RM! After 4 sets, transition to 4 sets of 3 reps building in load on the push press. Then, do the same on the push jerk, except do sets of 5! Rest at least 2 full minutes between sets and post any PRs to the PR board.

Laura catches her clean in the bottom of a perfect squat with the elbows up, excellent!

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

Workout of the Day:
Shoulder Press
Push Press
Push Jerk
post all loading and any new PRs!

Friday 221014 1k buy in, 1k cash out

Congrats on all the Helen PRs CFM!

For time complete:

Buy in 1000/800m row
Hand Release Push-ups
Strict Sit-ups
Cash out 1000/800m row
Post finish time and any scaling

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