Class Schedule Reminder: 530a, 6a, 7a, 9a, 12p. NO afternoon/evening classes today. If you are a volunteer or a judge, or would just like to help out, we are beginning setup for our competition at 1pm today, any help would be greatly appreciated! There will be a Judge + volunteer meeting at 6pm today to […]
Mobility: overhead pressing position. WOD: P.1. EMOTM. 3 Shoulder Press @ 70% of 1 rm. x 8 rounds Working with a partner, press 3 reps every min-on the min., partner then lifts on the 30 seconds. repeat for 8 min total. P.2. Alternating Tabata: pushups, ab mat situps 20 seconds on x 10 seconds off
1st Annual Winter Rendezvous partner competition WODs + movement standards are released HERE. Championship WOD will be announced day of event. Specifics of each workout will be addressed prior to each WOD on the day of the event. WOD: 5 turkish getups (5 per arm) (35,53#) 10 Burpees 15 toes-bar 20 KB swing (35,53#) 25
Mobility: Clean pulling position (hips & hamstrings) WOD: P.1. Power Clean + push Jerk progressions. Burg Warmup, power clean from positions- high hang, mid thigh, below knee. Press, push press, push jerk. P.2. Max Effort: 5 x 3 Power Clean & Push Jerk. start around 70% of your arm clean & jerk and build each
I confess: I used to be a cherry picker. A bad one, for a time. This workout here, that workout there, never that one. I don’t cherry pick anymore. I’m reformed. I show up at the 6am class, four days a week. If we’re squatting, I squat. If we’re double-undering, I’m in. If we’re tossing
Saturday Schedule Reminder: 10a: Olympic Lifting: Clean & Jerk. 11a: NO Team WOD. IU ROTC training. 12p: Open gym + CWOD. 4pm: Tacky Sweater Christmas WOD and Gift Exchange!
This Saturday is our Christmas WOD! Get your purdy sweaters ready to go! Tacky Sweater Christmas WOD and Gift Exchange December 1 at 4:00pm WOD: 2 Rounds For Time: Row 500M 15 Overhead Squat (65,95#) Row 500M 15 Toes-to-Bar
adad Skill: Kipping knees-elbows/toes-bar P.1-5. WOD: P1. Warmup up to working weight for WOD. start around 40% and work up to 70% of 1 rm. P.2. 1 Deadlift EMOTM for 10 min. working with a partner complete 1 DL on the min, your partner then lifts on the 30 seconds. complete 10 total lifts. Begin
In this progression Carl breaks down the Kipping Pull Up on the bar by building on the the Bar Kip to assist Pull Ups and to make them quicker. It’s important to take the time to practice this skill, especially the transition from the Kip to the Pull Up, and then from the push down
“Studying exercise can lend itself to disease prevention and disease treatment,” explains Dr. Cooker Perkins, associate professor of sports medicine at Pepperdine. A METABOLIC ANALYSIS OF CROSSFIT’S ELITE: PART 2 WOD: P1. Power snatch progressions. P2. 21-15-9 reps for time: Power Snatch (75, 115#) Burpee Box Jump (20,24”)
