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
AB and Bobby B at the 2017 RCF Games
ARTICLES
+ The Speal Deal: Life After Competition – CrossFit Journal
CrossFit WOD for Thursday 4/12
Tag Team Workout!
as many reps as possible in 20 minutes:
4 (full) snatch, 70/45kg
12 toes-to-bar
12/8 calories
Workout execution: Partner A does 4 snatches, then Partner B does 4 snatches, then A completes 12 t2b, then B completes 12 t2b, then A finishes 12/8 calories, then B finishes 12/8 calories… repeat for 20:00!
Post score to whiteboard.
Depth or naw?
As we finish out the current Barbell Program cycles (one for Olympic Weightlifting, one for Powerlifting) we will see another program roll in beginning Monday 5/7.
Register for that May Barbell Cycle here. More details to come!
ARTICLES
+ Loft Spring Fling Weightlifting Meet Registration – WODify
CrossFit WOD for Wednesday 4/11
establish a 2RM back squat
each for time:
1x800m
2x400m
3x200m
4x100m
Rest as needed between efforts until you can bring the intensity once again.
Post back squat max to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 2/3
clean & jerk
front squats
Powerlifting WOD – Week 6/7, Day 2/3
back squats
presses
deadlift
Kettlebell WOD
joint prep, planks
1:00 kettlebell swing to bottom’s up, :45 rest
1:00 kettlebell clean, :45 rest
1:00 kettlebell jerk, :45 rest
repeat for 3 rounds
10 TGU, alternating sides
arm bars
