What a day! With over 50 athletes showing out (and more to support and judge) we had a pretty hectic Sunday running the 18.1 Event.
My favorite shot is always the one people weren’t ready for
Stay updated with the action on social media! Follow the hashtags #HYFRsquad and #FCFio2018
ARTICLES
+ Foundation CrossFit Affiliate CGO 2018 Leaderboard – CrossFit Open Leaderboard
CrossFit WOD for Monday 2/26
EMOM for 18 minutes:
– 1 snatch + 4 OHS
– 6 burpee over bar
for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
20 HSPU
10 muscle-ups
Olympic Weightlifting WOD – Buffer Week
This week the focus is on making sure you understand and have the proper protocols of what you need as an individual to set yourself up for success when the next program begins in a week. Do you know what phases of the lifts need improvement? Do you know which exercises help teach confidence, develop speed, and build power for those particular phases?
Kettlebell WOD
Bent press progressions
Weighted single leg deadlifts
Simple & Sinister
Endurance WOD?
A handful of you athletes were asking when our seasonal ENDURANCE CLUB would return. What if we just posted a program to the blog every Tuesday, Thursday and Saturday with what you should do?
ARTICLES
+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW
CrossFit WOD for Friday 2/23
CGO 18.1 – Rx
AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row
CGO 18.1 – Scaled
AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row
Post score to http://games.crossfit.com/ and the whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)
snatch max, clean & jerk max
Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)
Lower MAX (back squat, front squat, OHS, deadlift, etc)
Gymnastics Strength WOD
handstand pushup development!
Kettlebell WOD
At 5pm today the first workout of the 2018 CrossFit Games will be released!
Remember: these will be the workouts for Friday, and again as the workouts for the weekly FCFio Event. More details here.
ARTICLES
+ 8 Reasons You Should Do the CrossFit Open – BoxRox
CrossFit WOD for Thursday 2/22
“PANIC BREATHING”
You Go, I Go: 500-400-300-200-100m for time. You can only row when your partner is racking double 24/16kg kettlebells. Unracking the bells adds a penalty to your overall time, as well as forces the rower to stop rowing.
HIIT WOD
Row 40 cals 1:1 rest x 4 set
Assault Bike 36 cals 1:1 rest x 4 set
Run 400m 1:1 rest x 4 set
Are you honestly keeping your back flat from the start to the end of the deadlift?
ARTICLES
+ Ep. 11 | The CGO: How to Prep, Eat, Recover + Master Your Mindset (and Yes You Should Do It) – She Thrives
CrossFit WOD for Wednesday 2/21
Starting with an empty bar, every minute on the minute SNATCH then add 3-5kg to the bar. The workout ends with your fifth miss or when you are satisfied with your work for the day.
abs!! then
:30 sec work: :10 sec rest
farmers carry
rack hold
double kb deadlift
overhead hold
(Repeat 3x)
then
Descending Swings
10-8-6-4-2 reps each side
Goal is to not put the bells down!
Nate A
No not that one..
Nate M
Not that one either…
… THIS ONE:
Chief Petty Officer Nate Hardy, courtesy CrossFit.com
ARTICLES
+ A Competitor’s Guide to the Open – Beyond the Whiteboard
CrossFit WOD for Tuesday 2/20
Rx & Scaled: NATE
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 perfectly-vertical kbs, 32/24kg
PERFORMANCE: REGIONAL NATE
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches
Gymnastics Strength WOD – 84
muscle-up development!
HIIT WOD – 12pm
Long Interval
3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel
For 16:00
5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate
:90 on, :30 off for 8:00
MB up & over
HIIT WOD – 5:30pm
Long Interval
Set 1: 3 rounds w/ Dynamax ball, 1:00 each
– wall ball
– side toss (R)
– toe taps
– burpee + chest pass
– side toss (L)
Set 2: 3 rounds w/ box, 1:30 each
– dips
– split squats (R)
– pushup
– split squats (L)
– burpee box jump
Set 3: 5 rounds w/ dumbbells, 10 reps each
– lunges
– burpee over dumbbell
– weighted situp
– deadlifts
– skull crushers
So sign up now so you can get drafted to one of the three teams for the Intramural Open!
It’s Presidents Day and we’re open regular hours. If you have the day off come workout early then go see Black Panther!
ARTICLES
+ Speal: A David and Goliath Story – Chris Spealler
CrossFit WOD for Monday 2/19
100 pullups for time (attempt your max set), then
establish a 1RM clean & jerk in 20 minutes, then
6 sets of max dips
Post all three results to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 1/3
snatch max
Powerlifting WOD – Week 7/7, Day 1/4
back squat 1RM
Kettlebell WOD
1k row, then
10-to-1 reps of:
strict sit ups
lunges
push ups
goblet squats
swings
3 rounds, 10 reps each:
kb halo
prying squats
single leg deadlift, left + right
dips
Emily joins the 500-level WODclub!
ARTICLES
+ CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard
CrossFit WOD for Friday 2/16
CGO 12.4/13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Compare/contrast to Monday. Post scores to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)
repeat this week’s complexes!
Powerlifting WOD – Week 6/7, Day 3/4
SSB box squats
deadlift + bands
Gymnastics Strength WOD
press day: hspu, dips, handstand presses
Kettlebell WOD
Kettlebell Bent Press Progression
Intervals!
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x
then
Simple & Sinister
