Workout of the Day
5 rounds for time of:
Sumo-deadlift high pull, 10 reps
Ring row to jumping ring dip, 10 reps
Post your scores to the Whiteboard.
Transfer your data from here. Note weight used in the field following “Rx,” and note whether you performed the movements Rx or with LROM (limited range of motion).
The “False Grip”
Workout of the Day
Thruster
Find your 5 rep max.
Use 8-7-6-5-5 rep scheme
while finding
Max Rep Kipping Pull-ups
or
Max Rep Strict Pull-ups
There is no time element to these components; they may be performed concurrently to economize time during the session.
Post your scores to the Whiteboard. Choose either strict or kipping pull-ups for logging, not both. Make note of your weight ascents in the “modification” section next to the Rx.
Transfer your data from here.
Burden Tiki. What a blast, right?
Workout of the Day
For time:
Run 400m
10 toes to bar
Farmer’s carry, 400m
10 pushups
Run 300m
15 toes to bar
Farmer’s carry 300m
15 pushups
Run 200m
20 toes to bar
Farmer’s carry 200m
20 pushups
Post your scores to the Whiteboard.
Transfer data from here.
Now THAT is a high pull! Great elbows, proper stance, whimsical socks. Morgan’s a CrossFitter alright!
Workout of the Day
5 rounds for time of:
10 back squats
6 split jerks, alternating legs on each landing
Use the same weight for back squats as for the split jerks
Rx weights: RBv=65#; RBjv&RGv=55#; RGjv&LBv=35#; LGv&RBjv=25#; LGjv=20#
Post your scores to the Whiteboard.
Transfer your data from here.
Help spread the word about this GoFundMe campaign to get our program better equipped! Email the campaign link to everyone you know who might be willing to help!
Workout of the Day
“Burden Tiki”
10-9-8-7-6-5-4-3-2-1 reps for time of:
weighted pushups
weighted standing hip extensions
weighted squats
weighted situps
Sprint 20m between couplets; carry the weight plate used for all the weighted movements with you throughout the entire WOD.
Post your scores to the Whiteboard.
Transfer your data from here.
Flananagans!
Workout of the Day
8 rounds, each for time of:
100 Meter Run
Rest as needed between efforts.
Post your fastest time first to the Whiteboard; log all other times in the “notes” section.
Transfer your results from here.
Squeeze your scapulae together, TIm! Otherwise, nice setup.
Brian MacKenzie from CrossFit Endurance demonstrates a few corrective running drills
Here is a link to the CF Journal article that has more parts to the above linked video.