CrossFit WOD for Monday 9/30
back squat 60/5 (7) then
4 rounds for time:
30 hand-release pushups
400m run
Post time to whiteboard. We max out a back squat next Monday.
CrossFit WOD for Tuesday 10/1
CrossFit Games Open 19.4
for total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest for 3:00 before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap is 12 minutes. Post score/time to whiteboard.
CrossFit WOD for Wednesday 10/2
:30 handstand walk then :30 off for 10:00, then
for time:
60 overhead kettlebell lunges, 32/20/12kg
50 burpee over kettlebell
40 toes-to-bar
30 kettlebell single-leg squats
20 inverted burpee
Post time to whiteboard!
CrossFit WOD for Thursday 10/3
kettlebell z-press 10×6, then
3 rounds for time:
50 wall ball, 20/14/8lbs
20 (strict) pullups
CrossFit WOD for Friday 10/4
CrossFit Games Open 11.1
AMRAP in 10:00
30 double unders
15 ground-to-overhead, 35/25/15kg
Rest 3:00 then 100 dips for time.
Post score and time to whiteboard.
CrossFit WOD for Saturday 10/5
in teams of two go as far as possible in 35:00
1600m run
100 pullups
200 pushups
300 squats
1600m run
300 situps
200 lunges
100 pullups
1600m run
One person working at a time. Each of the 1-mile runs must be done in alternating 200m efforts. Post time to whiteboard.
CrossFit WOD for Sunday 10/6
5 rounds for time:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overhead
2×50/35/20lbs. Post time to whiteboard.
FOUNDATION BARBELL CLUB
We’re in a NEW cycle for October.
For the Olympic Weightlifting Track we will continue working on some complexes to sharpen up your technique and timing. You’ll have dedicated accessories for strict strength, and flexibility practice to improve your positions.
For the Powerlifting Track we have another cycle of squats, bench, strict press, and (this time) sumo deadlifts to increase those end-range numbers, also with a nice amount of accessories to improve the smaller engines.
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WATCH: USA Dominates in First Mixed 4x400m Relay. Allyson Felix Breaks Usain Bolt’s Record – NBC Sports
WATCH THIS TOO: Why It’s Almost Impossible to Bowl a 7-10 Split – WIRED
CrossFit WOD for Friday September 27th
for time:
10 dumbbell snatches
15 box jump-overs
20 dumbbell snatches
15 box jump-overs
30 dumbbell snatches
15 box jump-overs
40 dumbbell snatches
15 box jump-overs
50 dumbbell snatches
15 box jump-overs
50/35/20lbs dumbbells to a 24/20/16″ box. Time cap 20:00. Post time to whiteboard.
CrossFit WOD for Saturday September 28th
WITH A PARTNER 42-30-18 reps for time:
cleans, 61/43/29kg
handstand/hand-release pushups
Each round begins with a 400m run together. Post time to whiteboard.
CrossFit WOD for Sunday September 29th
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 power snatch, 40/25kg
1:00 box jump, 24/20″
1:00 calorie row
1:00 rest
then
front squat
bar/5-10, 50/5, 65/5, 75/5, 85/3, 95/1+
Post score and squat to whiteboard.
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WATCH: 21 Levels of Skateboarding with Tony Hawk – WIRED
CrossFit WOD for September 26th
(push) press
bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+
5 rounds, each for time:
10 bar-facing burpees
20 alternating front lunges, 44/30kg
10 bar-facing burpees
Rest as needed between rounds. 2-3:00 is ideal. Post press weight and fastest round to whiteboard!
READ: October is Filipino American History Month – Hood Famous Bakeshop
WATCH: Run Through Kauai – The Buttery Bros
(including “ANTAGONIZING”)
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 – WODprep
WATCH: Will Dissly (TE) Make Recovery Smoothie – Seahawks Chefs
Her best finish was 6th place in the Tri Twice event.
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.com
WATCH: 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 squat
bar/5, 50/5, 75/5, 85/3, 95/1+
Kinda ANTAGONIZING
10-9-8-7-6-5-4-3-2-1 handstand pushups
50-45-40-35-30-25-20-15-10-5 double unders
1 rope climb or 6 side-to-side pullups to start each round. Post time to whiteboard!
READ: The 2019 Cascade Classic Leaderboard – The Cascade Classic
WATCH: Ground Game – The Ready State (formally known as MobilityWOD)
CrossFit WOD for Friday, September 20th
for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders
50/35/20kg. Post time to whiteboard!
CrossFit WOD for Friday, September 21st
deadlift
bar/10, 50/5, 70/3, 80/3, 90/3+
for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max
Post time to whiteboard!
CrossFit WOD for Sunday, September 22nd
“PULLING & STROKING”
in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch
Post scores to whiteboard!
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I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!
