CrossFit WOD for Saturday 7/6

One partner works, one rests.

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.

3 max-duration L-sits from the floor.

Post Tabata reps and L-sit times to whiteboard!


+ Exercise As a Therapeutic Intervention For the Prevention and Treatment of Insulin Resistance – CrossFit

Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!

CrossFit WOD for Friday 7/5

tabata front squats, 43/29kg
tabata SDHP, 43/29kg

21-15-9 reps for time:
handstand pushups

Post scores and time to whiteboard!


+ The Art & Science of Tripping Up Stairs – Kottke

Only 9am, 10am, and 11am classes today!

Tomorrow is the same schedule + an 11am Barbell class.

CrossFit WOD for Independence Day Thursday 7/4

as many rounds as possible in 25:00
150 double unders
50 pushups
15 power cleans, 85/58kg

Post score to whiteboard.


+ The Outlaw Way Weighs In On the New CrossFit Games Format – The Barbell Spin
+ One of L.A.’s Best So-Serve Companies is Charging Influencers Double, So Please, Just Pay For Your Ice Cream – TimeOut

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.


+ Anatomy & Physiology for Jocks – CrossFit Journal
+ Can You Handle the 2 Hardest Exercises in the Army’s New Fitness Test? – Bicycling
+ Op-Ed: Everyone Should Meet These Strength, Mobility, and Body Fat BaselinesBarBend


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

Every 2:30 do a clean, for 17:30 (7 sets)
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
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.


+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET