Preparing to lift weights is like telling a good joke: it’s all about the setup!
ARTICLES
+ 10 Bench Press Mistakes – StrongLifts
CrossFit WOD for Tuesday 4/24
LYNNE
5 rounds for max reps:
max bench press, BW/.65BW
max pullups
Post score to whiteboard!
HIIT WOD
3:00 on, 1:00 off
– 1 ramp run
– 3 bench over & under
– 9 rolling v-up
Go for 15:00
2:00 on, 1:00 off twice
1. knuckle drag sandbag
2. body drag sandbag
3. plate jumps
2 rounds
1:00 burpees, :30 rest
1:00 jumping lunges, :30 rest
1:00 bear crawl, :30 rest
1:00 primal crawl, :30 rest
tabata one-arm plank (switch arms every round)
max wall sit (no hands on legs)
Gymnastic Strength WOD
hip extension work
Adrian, Bri, and Andrew
This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future!
ARTICLES
+ Final Results – National University – USAW
CrossFit WOD for Monday 4/23
as many reps as possible in 20 minutes:
5 clusters, 70/45kg
8 toes-through-rings
11 burpees
Post total reps to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 1/3
Coaches Choice!
Kettlebell WOD
Week 8: sumo deadlift 10×1 @ 85-95% of 1RM
YGIG for 20 minutes
deadlift
dead clean
dead clean + see saw press
6 lunges
Andrew S
ARTICLES
+ Why You Aren’t Sleeping Well – OPEX Fitness
CrossFit WOD for Friday 4/20
establish a clean & jerk 1RM
Post max to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3
clean & jerk
Powerlifting WOD – Week 7/7, Day 3/3
Athlete’s Choice!
No Gymnastics Strength class as Andrew and Adrian will be in Ogden, UT coaching Bri as she competes at the USA Weightlifting University Nationals!
Congrats Kristen!
ARTICLES
+ Your Dog at Foundation CrossFit – FCF
+ An Introduction to Sport Kettlebell Training Methodologies – Breaking Muscle
CrossFit WOD for Thursday 4/19
kettlebell snatches
kettlebell clean & jerks
kettlebell jerks
Novice goes for 7 minutes at each 10:00 interval. Intermediate goes for 8 minutes at each 10:00 interval. Advanced goes for 9 minutes at each 10:00 interval.
You can switch and set the bells down as often as you’d like.
Post max reps for each lift to whiteboard!
Foundations 8 WOD
“JACKIE”
for time:
1000m row
50 thrusters, 20/15kg
30 pullups
Johnrey
Our current barbell program is ending this week! Get registered for the next one before the next one begins on Monday, May 7th. No registration, no play, no exceptions!
Get ready for a load of information on the upcoming changes to our Barbell programs. Should all be up by end of the week.
ARTICLES
+ The Brook Wells Controversy and Why It Matters – Morning Chalk Up
CrossFit WOD for Wednesday 4/18
snatch 1RM
Sandbag Runs (+/-) 60/40lbs
2x400m
3x200m
4x100m
*Rest until you can bring the intensity once again.
Post heaviest snatch, fastest 400m, fastest 200m, and fastest 100m to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
snatch 1RM
max height box jump
Powerlifting WOD – Week 7/7, Day 2/3
bench press 1RM
deadlift 1RM
The Handler at the 2017 Battle at the Ballpark
ARTICLES
+ It’s Not Your Imagination. Allergy Season Gets Worse Every Year – Vox
CrossFit WOD for Monday 4/17
build to a heavy front squat triple in 8 minutes, then 3x3x80% of that load
“COE”
10 rounds for time:
10 thrusters, 43/29kg
10 ring pushups
Post time to whiteboard!
CompEx WOD
HIIT WOD
SET 1 – EMOM for 10:00
5 granny throws at wall
6 tuck jumps
7 up/down dogs
8 Cossack squats
SET 2 – 5 rounds, 1:00 on/:30 active recovery
walking lunges / shuttle run
Death March / goblet squat press outs
RDL + row / squat jacks
SET 3 – tabata target jumps w/ plank holds between then tabata plank holds w/ target jumps in between
Finisher: ABMAGGEDON!
ARTICLES
+ 5 Tips For Receiving Position in Snatch – Torokhtiy
CrossFit WOD for Monday 4/17
work up to a heavy load in 10 minutes: 3 power clean + 2 front squats
42-30-18 for time:
wall ball, 20/14#
pullups
100 double unders after each set. 15:00 time cap.
Post loading and time to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 1/3
snatch + drop snatch
clean + hip clean
rack jerk
Powerlifting WOD – Week 7/7, Day 1/3
back squat max
press max
