CrossFit WOD for Veteran’s Day Monday 11/11
“NATE”
as many reps as possible in 20:00
2 muscle-ups
4 handstand pushups
6 kettlebell swings, 32/24kg
Post score to whiteboard!
BARBELL CLUB
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
WATCH: SEATTLE SOUNDERS ARE THE 2019 MLS CHAMPIONS!
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 games.crossfit.com!
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
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
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
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!
BARBELL CLUB
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
CrossFit WOD for Friday 11/1
CGO 20.4 – Rx Divison
for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
10 clean & jerks, 84/52kg
30 single-leg squats
10 clean & jerks, 102/65kg
30 single-leg squats
5 clean & jerks, 124/79kg
30 single-leg squats
5 clean & jerks, 142/93kg
CGO 20.4 – Scaled
for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 65/35
30 box jumps/step-ups, 24/20″
15 clean & jerks, 95/55
30 box jumps/step-ups, 24/20″
10 clean & jerks, 52/34kg
30 single-leg squats
10 clean & jerks, 61/43kg
30 single-leg squats
5 clean & jerks, 70/52kg
30 single-leg squats
5 clean & jerks, 83/61kg
Post score/time to whiteboard!
CrossFit WOD for Saturday 11/2
in teams of 2, for time:
250 wall ball, 20/14lbs
35 muscle-ups/strict c2b
400m run together
55 strict HSPU
Can help each other out in reps: lift legs for mu/c2b, grab legs and lift up in HSPU. Post time to whiteboard!
CrossFit WOD for Sunday 11/3
for time:
30 burpees onto plate
400m bumper run, 20/15/10kg
50 toes-to-bar
60 bumper ground-to-overhead, 20/15/10kg
70 (overhead) bumper lunges, 20/15/10kg
800m run
90 bumper russian twists, 20/15/10kg
100 air squats
READ: CrossFit Open 20.4 Workout Description and Strategies – Morning Chalk Up
WATCH: CGO 20.4 Breakdown
