CrossFit WOD for Wednesday, September 25th tabata intervals (:20 work, :10 rest, for 4:00) of: burpees chest-to-bar pullups dumbbell thrusters, 2×50/35/20lbs toes-to-bar double unders Rest 1:00 between tabatas. Cash out with 3:00 of muscle-up practice. Post all five scores to whiteboard! READ: Numbers Don’t Lie: CrossFit Open Movements to Master – WODprepWATCH: Will Dissly (TE) […]
CrossFit WOD for Tuesday, September 24th bench press: bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+deadlift: bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+2:00 max bike calories Post all three scores to whiteboard. READ: Scaling CrossFit Workouts – CrossFit.comWATCH: Greg Glassman Interview at the 10 Year Affiliate Gathering – Armen Hammer
We had six athletes competing at the 2019 Cascade Classic presented by Riot Athletics at Magnusson Park this weekend. Our Team took third in their division! CrossFit WOD for Monday, August 23rd back squatbar/5, 50/5, 75/5, 85/3, 95/1+ Kinda ANTAGONIZING 10-9-8-7-6-5-4-3-2-1 handstand pushups50-45-40-35-30-25-20-15-10-5 double unders 1 rope climb or 6 side-to-side pullups to start each […]
CrossFit WOD for Friday, September 20th for time:50 double unders25 thrusters50 double unders25 power snatches50 double unders25 hang squat cleans50 double unders25 overhead squats50 double unders 50/35/20kg. Post time to whiteboard! CrossFit WOD for Friday, September 21st deadliftbar/10, 50/5, 70/3, 80/3, 90/3+ for time:200 wall ball shots, 20/14lbs to 10/9′50 synchro burpees200 calories50 deadlifts, 50% […]
If you had to save a life could you? Knowledge is power! Committed to improving the lives of our athletes and community, in just over a week and in partnership with CPR Seattle, FOUNDATION is able to provide a discounted rate for this four-hour course. This $65 registration fee covers training and instructor costs. Many […]
CrossFit WOD for Thursday, September 19th (push) pressbar/10, 50/5, 70/3, 80/3, 90/3+ 5 rounds of:200m runmax unbroken pullups Rest exactly 4:00 then 30 db ground-to-overhead, 2×50/35lbs Post time and total pullups to whiteboard! READ: A Shady Industry Group Shapes Food Policy Around the World – NY TimesWATCH: Handstand Kickups & Kickdowns – Foundation CrossFit on […]
CrossFit WOD for Wednesday, September 18th 10:00 handstand AMRAP in 20:00 5 (strict) handstand pushup 10 (strict) pullups 20 dumbbell step-ups, 50/35/20lbs to 24/20″ Post score to whiteboard. READ: Chemists Discover How Blue Light Speeds Blindness – Phys.orgWATCH: Ab-Mat Situps – Foundation CrossFit YouTube
This weekend is the 2019 CrossFit Cascade Classic at Magnusson Park in Seattle. Foundation CrossFit have one team (Maia, Zheng, Bobby, and Devin) and two masters (Dave and Robyn) competing! Like most local events it only runs as well if volunteers are available. Rather than just feeding you some good eats from NW Fit Meals […]
CrossFit WOD for Tuesday, September 17th bench press: bar/10, 50/5, 70/3, 80/3, 90/3+ 5 rounds, each for time:500m row24 toes-to-bar12 db hang clean & jerk, 50/35lbs Rest exactly 2:00 between rounds. Post total time to completion to whiteboard. READ: Human Power Output and CrossFit MetCon Workouts – CrossFit.comWATCH: Feeding the Frasers: With Sammy Moniz and […]
CrossFit WOD for Monday, September 16th back squat: bar/10, 50/5, 70/3, 80/3, 90/3+ 25-20-15-10-5 reps for time:target burpees, 6″kettlebell swings, 24/16kg Post time to whiteboard! READ: 6 Kipping Pullup Myths You Should Stop Listening to Starting Today – King of BurpeesWATCH: Chest-to-Bar Back Swings and Grip Cues – Training FTW
