CrossFit Fairbanks

Skill/Strength:

Kettlebell progressions

Turkish Get Up Warm Up

WOD:

For time:

42 GHD-Sit-Ups

21 Kettlebell Snatches Left Arm, 1.5 pood

21 Kettlebell Snatches Right Arm 1.5 pood

30 Knees to Elbow

15 Kettlebell Snatches Right Arm 1.5 pood

15 Kettlebell Snatches Left Arm 1.5 pood

18 Ab-Mat Butterfly Sit-ups

9 Kettlebell Snatches Right Arm 1.5 pood

9 Kettlebell Snatches Left Arm 1.5 pood

Post times for WOD to comments.

CrossFit Fairbanks Closed Saturday’s.

Rest, or play a sport.

Good job everyone who came tonight.  I believe everyone gave it all they could, and that’s what’s important!

I know I was asked a lot of questions tonight.  Generally when just starting there is a lot of info and it’s hard to retain it all in a conversation before and after such a high level of physical exertion.  CLICK HERE FOR CROSSFIT FAQ. It’s great and will probably contain just about every answer you’re looking for.

–Kane

Skill/Strength:

Weighted Pull-Ups

1,1,1,1,1,1,1

Weighted Ring Dips

1,1,1,1,1,1,1

WOD:

For time:

100 Bodyweight back squats

*SCALE AS NEEDED!

Post loads for Skill/Strength, and times for WOD to comments.

What do you do that slows you down in your workouts?  Do you pace around the room when you set down the barbell? Do you apply chalk every time you get off of the pull up bar?  Scratch your ass?

Everyone does it, it’s natural.  You convince yourself you need to do something other than suck it up and push through the pain.  I try to pinpoint mine and make a mental note not to do whatever is slowing me down during particular movements.  A BIG one for most people is pacing around.  No matter how many times you circle the room, you still have work left to do and no amount of pacing is going to change that.

Let’s work on identifying these this week and ways to avoid them!  You’ll notice drastic changes in your WOD times and scores!

–Kane

Skill/Strength:

Bench Press:

3 x 5

WOD:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post loads for Skill/Strength, and add your points for WOD and post them to comments.

Skill/Strength:

Max Height Box Jump

Hold plank 1 minute x 5

WOD:

50 Thrusters, 135lbs

100 Pull-ups

Post height for Skill/Strength, and times for WOD to comments.

Skill/Strength:

Max Handstand Push-ups x 3

WOD:

For time:

Clean 185lbs, 30 reps

Post reps completed for Skill/Strength, and times for WOD to comments.