You’ll continue seeing a bunch of weightlifting in the next few days to
a.) test your strength levels as we finish out 2017
b.) gauge where you are prior to the start of the new Weightlifting and Powerlifting cycles starting January 8th.
ARTICLES
+ One Man’s Stand Against Junk Food as Diabetes Climbs Across India – NY Times
CrossFit WOD for Wednesday 12/27
establish a heavy single in the following complex: power snatch + hang snatch
Performance does power snatch + hang snatch + snatch balance
Rx
2×40 v-ups
3×20 hip extensions
4×10 wavings/side
Performance
3×15 stall-bar HLR
3×15 weighted hip extensions
3×10 wavings/side
Kettlebell WOD
Active mobility
Simple & Sinister
ARTICLES
+ Transformation: A New Woman – CrossFit Journal
CrossFit WOD for Tuesday 12/26
AMRAP in 15 minutes:
25 pull-ups
50-calorie row
100 overhead squats, 20/15kg
50 box jumps, 24/20″
25 pull-ups
Post scores to whiteboard!
Strength Ladder
4(1,2,1) strength pull or strength pull
CrossFit WOD for Monday 12/25
establish a heavy hang clean double in 20 minutes
6 rounds of:
1 minute of kettlebell swings
1 minute of knees-to-elbows
1 minute of double-unders
1 minute rest
then accessories
2018 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority.
TRY IT
Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here, under Events.
READY TO GET STARTED?
Our next Foundations On-Ramp Course begins Tuesday, January 16th and will run through February 10th. This course is 12-classes over 4 weeks. Click here for details.
ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!
This is a great time to support the fitness goals of your friends, co-workers, and loved ones. Refer a Friend and you’ll each receive a $25 credit towards your memberships!
Can you find the FCFers? This photo is from the 2007 12 Days of CrossFit event at Level 4 CrossFit Seattle
From Coach Dave Werner and the first CrossFit affiliate ever comes a favorite for many!
ARTICLES
+ Older, Fitter: You’re Not As Old As You’re Gonna Be – Beyond the Whiteboard
“12 Days of CrossFit” WOD from Pao Sanchez on Vimeo.
CrossFit WOD for Friday 12/22
“12 Days of CrossFit”
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
3-second handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Post time to whiteboard!
Kettlebell WOD
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Long with a barbell in the high hang position
ARTICLES
+ the Side Bend (movement library) – Foundation CrossFit YouTube
CrossFit WOD for Thursday 12/21
Option A: clean + hang clean + 2 jerks
Option B: 2 hang cleans + jerk
then accessories!
Athletes choice on which complex to work on. Post heaviest load to whiteboard!
HIIT WOD
long interval
7 mins Nasal Bike/Row
– then –
2 rounds
20 Mountain Climbers
20 Air Squats
20 Push Ups
20 Sit Ups
Every 5 mins for 30 mins
1 lap around block farmers carry
– then –
30 Jumping jacks
20 Sit ups
10 Push Ups
Melissa using the rack to set her shoulder blade retraction before bench pressing
ARTICLES
+ The “Bamboo Bar” – AB’s Vimeo
CrossFit WOD for Wednesday 12/20
establish a heavy 5-rep bench press
two sets max effort bamboo bar
42-30-18 reps for time:
wall ball, 20/14# to 10/9′
ab-mat situps
Performance does 30/20# ball and GHDSU
Post time to whiteboard!
Kettlebell WOD
:30 on, :30 off
– one-arm swing L
– one-arm swing R
– hard-style swing
for 5 rounds
KETTLEBELL KAREN
150 wall ball substitute for time
