Congratulations to all of our athletes, especially those who just completed their SECOND CrossFit Games Open this year.

What was your favorite event? Mine was 19.3, the db lunge/db step-up/hspu/handstand walk workout.

CrossFit WOD for Seattle Wins Tuesday 11/12

3 rounds for time:
70 double unders
10 overhead squats, 70/45kg

Post time to whiteboard!

HIIT at 12pm and 6:30pm

READ/LISTEN: Self-Worth with Carl Paoli (s2e1) – TURBO GEEKS POD
WATCH: Daily Habits

Athletes, judges, scorekeepers, and loaders from the Foundation Barbell Mock Meet the other week

CrossFit WOD for Veteran’s Day Monday 11/11

as many reps as possible in 20:00
2 muscle-ups
4 handstand pushups
6 kettlebell swings, 32/24kg

Post score to whiteboard!


Powerlifting: In Week 2 we continue with Conjugate Method banded back squats, banded bench, sumo deadlifts, seated presses, and tones of accessories.

Olympic Weightlifting: Week 2 simply goes up in loading for most of the lifts. This week will be the last of a prescribed tempo, but if you find it helpful please continue using it!

Also a heads up: we have multiple athletes representing Foundation Barbell this weekend at the Howard Cohen American Masters meet in SeaTac! We’ll have a start list posted if you want to support in person, otherwise it’ll be streamed on YouTube all weekend!

READ: 100+ CrossFit Hero WODs to Try – Very Well Fit

Official 20.5 Standards and Scorecard

CrossFit WOD for Champagne Friday 11/8

CGO 20.5 – Rx Division
for time, partitioned any way:
40 muscle-ups
80 calorie row
120 wall ball, 20/14lbs to 10/9′

CGO 20.5 – Scaled Division
for time, partitioned any way:
40 pullups
80 calorie row
120 wall ball, 14/10lbs to 10/9′

20:00 time cap. Post score to whiteboard and!

CrossFit WOD for Bring a Friend Saturday 11/9

One class at 8:30am because we’re hosting the MUSCLE-UP MASTER CLASS at 10am.

CrossFit WOD for GO SOUNDERS! Sunday 11/10

for time, partitioned any way:
50 strict handstand pushups
150 perfectly-vertical kettlebell swings, 24/16kg
250 double unders

20:00 time cap. Post time to whiteboard!

READ: CrossFit Open 20.5 Workout Description and Strategies – Morning Chalk Up
WATCH: CrossFit Open 20.5 First Thoughts

Maia carrying a pair of 16kg competition kettlebells

CrossFit WOD for Thursday 11/7

for time:
200m farmer’s carry, 2×50/35/20lbs
60 anchored situps
200m farmer’s carry, 2×50/35/20lbs
50 dumbbell step-ups/side, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
40 dumbbell hang snatch, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
30 devil’s presses, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
20 dumbbell deadlifts, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs

REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection
(FCF Athletes can get a discount for this workshop- ask a trainer or email us!)
READ: The Secret of Loaded Carries – Dan John for T-Nation
WATCH: How to Treat and Eliminate Hot Spots

Devin locks out a jerk during CGO 20.4

What makes a solid receiving position for a split jerk:
– a stance that is both long and wide
– an upright torso
– full lockout of the elbows
– armpits facing forward
– the bar sits above the shoulder blades
– head through the window
– the front shin is vertical
– the rear knee is bent
– the back heel is away from the ground

CrossFit WOD for Working Womxn’s Wednesday 11/6

speed back squat 12x2x55-65%, then

50 chest-to-bar pullups for time

5:00 time cap. Post time/score to whiteboard!

READ: Nutrition for Muscle Growth – Brandon Roberts
WATCH: Can I Dance… In High Heels?

We have a limited number of spots left for the MUSCLE-UP MASTER CLASS this Saturday at 10am. Sign up now before it’s too late! Foundation CrossFit athletes get a discount! Ask a trainer or email us for the code.

CrossFit WOD for Remember Remember Tuesday the 5th of November

AMRAP in 12:00
24/20 calories
15 wall ball
5/3 muscle-ups

Rest 3:00, then

AMRAP in 5:00
12/10 calories
7 wall ball
2/1 muscle-ups

Post scores to whiteboard.

READ: What You Need to Know About GORUCK’s Move Offshore – Carryology
WATCH: How to Trick Your Brain Into Falling Asleep – Jim Donovan via TED Talks

Alex with a solid double dumbbell overhead position

CrossFit WOD for Monday 11/4

speed bench press 10x3x50-60%, then

AMRAP in 9:00
9 single dumbbell overhead squats, 50/35/20lbs
9 double pushup burpee

All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!


The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.

READ: Forget the Comeback Kid: Mom’s the Word For Kara Saunders – Morning Chalk Up
WATCH: The Single-Dumbbell Overhead Squat