PROGRAMMING

Monday 4/15

GROUNDHOGS DAY

27-21-15-9 reps for time:
DB squat cleans (2×50/35lbs)
toes-to-bar

100 double unders between each set.

Tuesday 4/16

FILTHY FIFTY – Rx

for time:
50 box jumps, 20″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 24/16kg
50 walking lunges, 24/16kg
50 knees-to-elbows
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees over bell
50 UB double unders

Wednesday 4/17

CF TEST 1
3-5 rounds to ramp up to a 1RM bench press and within :30 begin the pullups. Any grip is allowed as long as the range of motion is complete. Scoring: Multiply the bench press by the number of pullups completed. Scaling: Jumping c2b pullups or ring rows

CF TEST 3
tabata air squats by 4:00 of muscle-ups

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg. Scoring: the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes. Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.

Thursday 4/18

AMRAP in 30:00
30 double unders
15 calories row/bike/ski
30 double unders
15 calories bike/ski/row
400m run

Friday 4/19

AMRAP in 12 minutes
3-6-9-12-15-18-etc of
ground-to-overhead, 70/50kg
toes-to-bar

Saturday 4/20

in pairs for time:
1200m run together
100 calorie row, broken up
80 synchro wall ball, 20/14lbs to 10/9′
60 synchro med ball cleans, 20/14lbs

Sunday 4/21

“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats

ARTICLES

+ Positive Mantras – Invictus Fitness
+ Add Years to Your Life By Increasing Muscle Power, Not Muscle Strength – StudyFinds
+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up

PROGRAMMING

Monday 4/1

BEAR COMPLEX
5 rounds for max weight. Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Do all 5 movements to complete 1 set of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 5 rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

Tuesday 4/2

in any order

max reps in 5:00
10 burpee box jumps
15 toes-to-bar

max reps in 5:00
7 HSPU
14 alternating single-leg squats

max reps in 5:00
muscle-ups (or 5 pullups + 5 dips)

Wednesday 4/3

5 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 chest-to-bar pullups

Thursday 4/4

15-12-9 reps for time:
clusters, 43/29kg
bar-facing burpee

Friday 4/5

with a running clock perform one lift every :90 and add weight immediately after:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add any weight per jump.

Saturday 4/6

AMRAP in 30:00
800m run
15 synchronized double bell thrusters
15 synchronized burpees
150 double unders

Break up the run and the double unders between the partners however. The thrusters and the burpees must be done together and synchronized.

Sunday 4/7

for time:
500m row
40 thrusters, 20/15kg
500m row
30 thrusters
500m row
20 thrusters
500m row
10 thrusters

ARTICLES

+ How Fit Are You? – CrossFit Journal
+ 3 Longevity Benefits of a Super Strong Grip – BarBend
+ At 71, She’s Never Felt Pain or Anxiety. Now Scientists Know Why – The New York Times

The final week of the 2019 CrossFit Games Open is upon us. We’ve seen an incredible effort among all our athletes, and several firsts including pull-ups, muscle ups, and clean PRs… oh my! 

The “5 weeks, 5 workouts” challenge

Every week for the past five weeks, your hard work and gym spirit have been adding points towards our fancy CGO thermometer. 

So far, these points have unlocked fun gym goodies including:

• new logo apparel
• food and drink discounts
• Chipotle catering (and a keg!) for our wrap-up party this Saturday! 

There’s more to be unlocked come Saturday, so keep showing your FCF Pride (hint hint!) and kick butt on 19.5!

What’s in store for this week’s Throwdown?

Let’s finish CGO19 with a bang! 

This week’s theme is PRIDE, so wear the rainbow and bust out your favorite past FCF Pride gear!

We‘ll have an awesome 19.5 wrap-up party on Saturday immediately following 19.5 to celebrate everyone’s hard work over the past five weeks. We’ll enjoy food, drinks, gym selfies with the new gym mural, awards and prizes, new unlocks, and more! Stick around after your workout to cheer, judge, and celebrate!

But before the party starts, we’re gonna heat things up:

  8am: doors open for the Prep Class, these athletes get first dibs on heat selection

  9am: WOD Overview, Q&A, Heat board signups

  9:30: first heat! 🔥

The past five weeks have been an incredible showing from everyone—perseverance during the workouts, camaraderie and support as others work, and dedication to your own fitness. We’re excited to conclude the Open by celebrating together. 

See you Saturday!—

Our goal for the 19.3 weekend was 35,000 points… we achieved 35,010! 😚💨 Phew, close one!

35,000 was a big goal, and triple points helped us get there. Great show of Seattle pride, everyone!

Because of your spirit, we’ve unlocked a special addition to the FCF Wrap-Up party on Saturday 3/23… Chipotle catering!

What could be better than celebrating five weeks of hard work than with the full Chipotle menu delivered right to us? Perhaps if a keg were involved?? Well guess what, fam… that’s an unlock for 19.4!

(No keg stands, please)

THEME FOR CGO WEEK 4: St. Patty’s Day!

Wear your greenest of greens! Here’s how we’ll make it to 45,000 point goal to unlock the keg!

• Work out during our Saturday throwdown (30 points). The more the merrier! RSVP and show up at 9am to get signed up on the heat board. First heat starts at 9:30am.
• Judge your fellow athletes (30 points). It’s not too late to take the judges course (100 points)! It’s also valid for October’s Open, so you’ll get twice the use out of the one course.
• Wear the THEME OF THE WEEK (30 points with multiplier): GREEN! Bring on the luck of the Irish. Every piece of apparel you wear that has a hint of green will multiply your Theme score! 1x/2x/3x/4x/etc! How many multipliers can you get??
• Get social (30 points). Share your story/photo on social media and tag #HYFRsquad.
• Represent FCF (10 points): Wear any FCF apparel during your Open workout.
• Food + friends (10 points): Bring a snack to share with your fellow athletes!

NEWS

We’re officially over the half-way mark of the 2019 CrossFit Games Open! We also had another amazing outing as a team at the Saturday Event:

Our theme was Seattle & Socks so athletes wore sports jerseys, band tee-shirts, and blue/grey/green/black. Tall funky socks were worn all around too:

Two more weeks then we’ll cash out with our POST-OPEN PARTY and we’re done until October!

You can still help us earn more points by participating on Friday and Saturdays (worth more on these days), wearing the appropriate clothing for the weekly theme, taking the Online Judges Course, and judging each other for the duration of the Open! Help us unlock more fun stuff before the party.

PROGRAMMING

Monday 3/11

within 10 minutes
“AMANDA”
9-7-5 for time:
ring muscle-up
(squat) snatch, 61/43kg

rest 5 minutes then

within 10 minutes
21-15-9 for time:
hang clean & jerk
burpee-over-bar

Scaled uses 43/29kg, Rx uses = 61/43kg, and Performance uses 70/50kg.

Tuesday 3/12

AMRAP in 3:00
3 deadlifts, 102/70kg
6 pushups
9 air squats

1:00 rest then repeat for 5 total rounds.

Performance option: 120/80kg, archer pushups, single leg squats

Wednesday 3/13

EMOM for 40 minutes:
a. 45 double unders
b. 30 perfectly-vertical kettlebell swings
c. 15 burpees
d. REST

Performance Option

EMOM for 40 minutes:
a. 60 double unders
b. 40 double kettlebell swings
c. 20 burpees
d. rest

Thursday 3/14

CGO 19.4 Announced at 5pm on http://games.crossfit.com/

ICON #1
3 rounds for time:
20 wall ball, 20/14# to 10/9′
20 power cleans, 61/43kg

Friday 3/15

CGO 19.4

Saturday 3/16

CGO #19point4 EVENT

Sunday 3/17

for time:
50 burpee pullups

for time
50 burpee box jump overs, 24/20″

for time:
50 bar-facing burpees

Rest exactly 5:00 between each workout.

ARTICLES

+ Greg Glassman on CrossFit’s New Direction – Box Pro Magazine
+ Does Caffeine Really Cancel Out Creatine – BarBend
+ The Story of the First CrossFit Affiliate – Nicki Violetti