October’s End

“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli

Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class.

This week’s agenda: a partner chipper, a skill sprint workout with jerks and double unders, a run/clean & jerk/muscle-up/run/snatch/muscle-up medley, a powerlifting session with multi-grip bench pressing and accessories, CGO 13.4 (CJ/t2b), repeat kettlebell couplets, and a dumbbell/kettlebell take on the hero workout RANDY.

CrossFit WOD for Monday 10/30

Partner A holds a bumper plate overhead (15/10kg) meanwhile…

Partner B completes as much as possible:

for time:
100 wall ball, 20/14#
50 pullups
100 jumping lunges
50 weighted situps, 20/14#
100 slam ball, 20/14#
50 weighted situps, 20/14#
100 jumping lunges
50 pullups
100 wall ball, 20/14#

Switch as often as possible. Reps cannot be earned if Partner A does not have the bumper plate overhead.

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week!

Let’s identify your weaknesses so we can prescribe you better warmup, accessory, and mobility work.

3-position snatch, back squat max

Powerlifting WOD – Week 5/7, Day 1/4

warmup this week – for 10 minutes:
10 half kneeling strict press & stretch
15 RH or GHD hip extension
20 cossack squats

then pause bench press, one-arm half-kneeling landmine press, banded tricep press, weighted planks

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus