Squat Squad

Now that we’re looking towards the rest of 2018 here’s some of the things we’re looking at: still rings, heavy squats, the 2017 CGO retests, skills development, and mobility increases!

Note: beginning Monday 5/7 we’ll be retesting all of the 2018 CGO workouts to see how much more you can improve when you focus and have a set of movements you want to be better at! Schedule would be 18.1 that Monday, 18.2/18.2a that Friday, 18.3 the next Monday, etc.


+ Why Can’t Everyone Do the ‘Asian Squat’? – The Atlantic
+ Affiliate Leaderboard: Foundation CrossFit (Seattle, WA) – My Open Leaderboard

CrossFit WOD for Tuesday 3/27

for time:
2k row
100 toes-to-bar/toes-thru-rings
100 muscle cleans, 20/15kg


for time:
50 hang muscle cleans, 40/25kg
100 k2e
2k row

Post time to whiteboard!


SET 1 – EMOM 1:00 x 10

10 single/double unders
8 jumping lunges
6 slam balls
4 pushups

SET 2 – 4 rounds, 1:00 on/:30 active recovery

curtsy lunge with db / mountain climbers
db squat flow / box shuffle
RDL w/db row / squat jacks

SET 3 – 10-to-1 LADDER

shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)

Finisher: CORE

7 minute abs, 2 rounds x :30 each
reverse sit up
russian twist
flutter kicks
slow/no arms sit up
scissor kicks

CompEx WOD

MFT 1419