WOD 5.20.20

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Locked & Loaded Whiteboard Explanation 5.20.20

Warm Up
3 Rounds: 
10 each leg Half Kneeling Russian Twists
8 1 + 1/4 Air Squats
10 Alternating Lateral Lunges

Strength
Superset:
A1) 3 x 16 Goblet Jumping Lunges
A2) 3 x 6-10 1-Arm High Pulls

Conditioning
8 Rounds:
1:00 AMRAP, 1:00 Rest 
8 Goblet Gate Swings
20 Bicycle Crunches

High intensity, but try and maintain or improve across rounds.

Post work to comments.

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FIT 55+ At Home WOD 5.20.20

Warm Up
3-4 Rounds (at a deliberate pace):
5e Arm Swings 2 Ways
5e Leg Swings 2 Ways
5e Bear Crawl Steps, Forward and Back
:20 Reverse Bridge Plank

Strength
4-5 Sets (each):
8-10 Sumo Deadlift High Pull
8-10e Side Plank Rotations

Conditioning
4 Rounds:
In 2:00 seconds, working at a continuous fast pace…
30 Jumping Jacks
15 Sit-Ups
Max Burpees in remaining time
Rest 1:00 between rounds

Begin each round with Jumping Jacks.

Post work to comments.

Today in CFSBK History

For the past few weeks we’ve been dipping into our vast archive to give you into CFSBK’s days of yore. Last week we revisited a 2014 interview with Bob S., a longtime CFSBKer and Regionals Masters Athlete. This week we’re fudging it just a little because May 20th, 2008 fell on a rest day and back then we didn’t even do rest day blog posts (crazy!). So here’s the photo that appeared on the blog on May 21st, 2008 with the caption “Anterior Bail/Posterior Bail (dramatic face not necessary).” Yes, that’s baby Coach David Snatching in The Lyceum on 4th Ave., our home before we moved to 597 Degraw.

Also on the blog that day was the note “Check out the CFG website. There is a good likelihood that Jeremy Fisher will be representing CFSBK at the games this year!” And Coach Jeremy did go on to represent CFSBK at the 2008 CrossFit Games, where he came in 33rd out of 196th competitors on the men’s side. You can feast your eyes on the rest of that week’s post via the Internet Archive’s Wayback Machine HERE.

Question of the Day

Would you rather know every human language or how to talk to animals?

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