Entries by Andrew

Sunday 1/23

Join us for YOGA live at 10am on Zoom. RSVP via Zoom for meeting room details. CONDITIONING for Sunday 1/23/2022

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Saturday 1/22

WORKOUT for Saturday 1/22/2022 “TREVOR” in a teams of 4 for time: 300 pullups 400 pushups 500 situps 600 air squats Two people may work at a time. Reps are cumulative for all team members. You must complete the exercises in the written order. Post time to whiteboard! WATCH:

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Friday 1/21

WORKOUT for Friday 1/21/2022 5 rounds for max total reps max-rep bench press, 30/50/70kg max-rep ring row Moving your feet concludes your set of ring rows. Use a box to set body parallel to floor with arms at full extension as Rx. Post total completed bench press/total ring rows to whiteboard. READ: WODProof’s AI Update […]

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Why Your [Insert Skill Here] Isn’t Consistent

THE SKILLS Double Unders Squat Snatch or Squat Clean Muscle-up (rings or bar) & Pullups (Strict, Kipping, Butterfly, or otherwise) Pistols Handstand Pushups etc These skills are more difficult because they require more than just one or two physical skills such as strength, endurance, flexibility, coordination, and balance. Don’t have them? Practice, practice, practice. It’s […]

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Thursday 1/20

CONDITIONING for Thursday 1/20/22 READ: Why Your [Insert Skill Here] Isn’t Consistent – Foundation CrossFit

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Wednesday 1/19

WORKOUT for Wednesday 1/19/2022 CGO 15.3 [Rx Division] AMRAP in 14:00 (Rx) 7 muscle-ups 50 wall ball 100 double unders [Scaled Division] AMRAP in 14:00 (Scaled) 50 wall ball 200 single unders Compare to 7/29/2016, 9/23/2016, 3/19/2019 . Post score to whiteboard! WATCH:

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Monday 1/17

WORKOUT for Monday 1/17/2022 EMOM for 10 minutes: 2 power clean + 3 front squats then AMRAP in 7 minutes: 7 shoulder-to-overhead, 30/50/70kg 14 pistols Use a s2o load that allows you to finish the set in no less than 2 sets. Compare to 1/17/2017. Post total reps completed to whiteboard! WATCH: Try out these […]

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Sunday 1/16

Join us for YOGA at 10am on Zoom after you RSVP via PushPress for meeting room info! CONDITIONING for Sunday 1/16/22

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Saturday 1/15

Maskrugstemmen at a Foundation Holiday Party TURN IN YOUR BINGO SHEETS TO THE OFFICE! WORKOUT for Saturday 1/15/2021 4-8-12-16-20-etc in 20:00: HSPU/HRPU power cleans, 25/40/60kg front lunges/leg Post score to whiteboard! Partners must alternate sets. A does 4 hspu, B does 4 cleans, A does 4 lunges/side, B does 8 HSPU, A does 8 cleans, […]

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