Gabrielle, Jessie, and Melissa board bench pressing

Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!

ARTICLES

+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)

CrossFit WOD for Wednesday 8/8

1-1/4 front squats 5×6, then

21-15-9 reps for time:
push press
power clean

Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg

Compare to 13JUN2018. Post time to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull + snatch variation

snatch pulls
back squats

accessories

Powerlifting WOD

power cleans
bench press

dumbbell bench press
Tate press
JM press

bicep openers

Kettlebell WOD

 

Get a taste of our HIIT classes in CrossFit class today!

ARTICLES

+ Imperfect Produce: Community-Supported Agriculture Delivery Service – Imperfect Produce

Would you be interested if Foundation CrossFit became a drop-off location? PS: This is my referral link.

CrossFit / HIIT WOD for Tuesday 8/7

shoulder taps, 90/90 hips, plate row, turtles, cossack squats, handstand/Hindu/dive-bomber pushups, pushup hold, mountain climbers, plate arcs, burpees, bicycle crunches, good mornings, jumping jacks, etc.

Endurance WOD

each for time:
800m
400m
200m
400m
800m

The test is to run above medium-hard effort for all efforts, and ideally match the 800m times.

This week you can look forward to NOT THE CHIEF (deadlifts, pistols, pushups), handstand pushups, a HIIT workout, more 1-1/4 front squats, push presses/power cleans, double unders/burpees/muscle-ups, pullups/pushups/squats or HSPU/pistols/pullups, You Go I Go squats and clean & jerks, and a run/wall ball/burpee/bar muscle-up chipper.

ARTICLES

+ CrossFit Games 2018 Podium – BarBend

CrossFit WOD for Monday 8/6

NOT THE CHIEF

5 rounds for max total reps

3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups

1:00 rest between AMRAPS. Compare to 6/9

Post score to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull to hip + (snatch variation)
clean pull + hang clean + jerk
clean pull to hip + (clean variation)
rack jerk

Powerlifting WOD

back squats up to 85%
sumo deadlifts triples

Kettlebell WOD

## Workout
– 500m row
– Complex A
– 500m row
– Complex A
– 500m row
– Complex B
– 500m row
– Complex B

Complex A, single arm/per side
– 5 swings
– 5 snatches
– 5 windmills

Complex B, double bells
– 10 deadlifts
– 10 side bends
– 5 cleans
– 6 alternating press
– 6 squats

Gina

ARTICLES

+ Dave Castro Announces Events at Athlete Ceremony – CrossFit Games

To show how global CrossFit has become they did a nice little athlete ceremony (and discussed some of the upcoming events)

2018 CrossFit Games | Athlete Ceremony

2018 CrossFit Games | Athlete Ceremony

Posted by The CrossFit Games on Thursday, August 2, 2018

CrossFit WOD for 8/3

3 rounds for time:
15 thrusters, 43/29kg
15 pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 3/3

front squats
clean pull + (power) clean + jerk
clean pull
rack jerk

Powerlifting WOD – Week 1/4, Day 3/3

press
deadlift

The 2018 CrossFit Games – Individual Marathon Row

The 2018 CrossFit Games Individual Marathon Row. For full event details, click here: https://games.crossfit.com/workouts/games/2018#events-details

Posted by The CrossFit Games on Wednesday, August 1, 2018

How was that marathon row? Watch it in its entirety? Or just the highlights?

2018 CrossFit Games – Individual Marathon Row

The 2018 CrossFit Games Individual Marathon Row. For full event details, click here: https://games.crossfit.com/workouts/games/2018#events-details

Posted by The CrossFit Games on Wednesday, August 1, 2018

ARTICLES

+ HAHAHAHA- Look at the WOD from CrossFit.com for today

Maybe we’ll allow some people to do it if they really want next weekend.

CrossFit WOD for Thursday 8/2

TRIPLE 3

for time:
3k row
300 double unders
3 mile run

Scale as needed! Post time to whiteboard.

HIIT WOD

Death By 10′ Bear Crawl
GLUTES!
tabata burpee tuck jumps
HIP FLEXORS!
10-to-1 jumping lunges & k2e
BACK EXTENSORS!
1-to-10 cossack squats & lateral ladders
ABS!

Endurance WOD – On your own!

Run for 45:00 to 90:00 w/o stopping.

Note pace and distance covered. Focus on different drills for form (POSE, Fall, Pull) to stave off boredom or repetitiveness.

Nathan’s excited!

ARTICLES

+ The 2018 CrossFit Games Schedule – CrossFit Games

Time Trial Turn 4 Chat

Posted by The CrossFit Games on Tuesday, July 31, 2018

CrossFit WOD for Wednesday 8/1

150 medicine ball cleans (20/14lbs) for time, then

every minute on the minute for 10 minutes: 2/4/6 handstand pushups

Performance does 30/20lbs.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle snatch
snatch pull + power snatch + hang snatch
snatch pull + snatch variation
snatch pull (to hip)
back squat

Powerlifting WOD – Week 1/4, Day 2/3

power clean
bench press
db/kb bench press
Tate press
JM press
bicep openers
midline

Kettlebell WOD

3×8 Strict presses, push presses, and jerks

##Technique
– 20 one arm swings high R/L
– 20 one arm swings high, snatch R/L
– 20 one arm swing low, high, and snatch R/L

##Workout
**Randy**
For time:
– 75 Snatches Right
– 75 Snatches Left

** Sevens remix**
7 rounds for time
– 7 Push-ups
– 7 DKB Thrusters
– 7 Hanging knee raises
– 7 KB deadlifts
– 7 Burpees
– 7 KB swings

The one-and-a-quarter front squat is a way to develop, stretch, and strengthen the bottom position of the front squat (aka bottom of the thruster/wall ball/medicine ball clean, the receiving position of the clean, etc.) Do you sit back or do you sit down? Does your back stay flat?

ARTICLES

+ What Is a Criterium? – Global Cycling Network

“Don’t crash” is Castro’s advice for this event. Plenty of crashes will happen with these competitive monsters all out on the course at the same time.

CrossFit WOD for Tuesday 7/31

1-1/4 front squats 10×3

AMRAP in 10:00
20 alternating dumbbell/kettlebell snatches
20’ overhead walking lunge

Post score and weight used to whiteboard!

HIIT WOD

Death By 10m
glute work
Bring Sally Up: Z-Press edition
hip flexor and ab work
tabata lunges for distance
back work
10-to-1 slam ball and squat thrusts
ab work

Endurance WOD

3x800m run