for time:
1k row
100 walking lunges
400m plate carry, 20/15kg
100 power cleans, 61/43kg
1k row
100 bar-facing burpees
400m plate carry, 20/15kg
100 air squats
1k row
CrossFit WOD for Sunday 7/7
establish a 1RM thruster from the rack, then
tabata thruster, 30/20kg – On odd-numbered rest intervals, hold at the bottom of the squat. – On even-numbered rest intervals, hold with the load overhead.
This past Saturday we graduated the 2019 June Foundations crew:
If you are lucky enough to meet them for their first week in make sure you introduce yourself!
CrossFit WOD for Wednesday 7/3
establish a 1RM back squat, then 100 pullups for time
Post results to whiteboard!
Run Club – Do this on your own! There’s no class today
9x300m runs w/ 150m rests, alternating between moderate effort and moderately fast effort. Try to consistently keep within :10-:15 between the two runs.
HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!
Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.
On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.
Feel free to grab a stack and drop them off to work and your favorite cafe!
CrossFit WOD for Tuesday 7/2
a. establish a 1RM hang snatch in 20:00 b. establish a 1RM hang clean in 20:00 c. 500m row for time
Post all three results to whiteboard!
CompEx, 5:50am
A. Every 2:30 do a clean, for 17:30 (7 sets) B. “2014 Team Series Event 4” 30 Calorie Row 30 Bar-Facing Burpees 30 Hang Cleans C. Three sets of: Single Leg Press x 10 reps per leg* Banded Glute Bridge x 20 reps (fast)
HIIT, 12pm & 6:30pm
Bodyweight Bonanzas
Mobility, 6:30pm
Focus on quads, hip flexors, and traps. Partner work. Middle split practice.
