You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.
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CrossFit WOD for Thursday 2/2
superset:
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side
10 rounds for time YGIG
150m row
15 kettlebell snatch 24/16kg
15 burpees
Post teams and times to whiteboard!
HellaFit WOD
The DOWNHILL
for time:
100m walking lunges
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints
Violent leg and hip extension should be the focus within push pressing. The arms simply continue the speed developed by hitting the ‘finish’ position.
CGO2017 Team Foundation CrossFit watch:
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CrossFit WOD for Wednesday 2/1
2 rounds for time:
30 wall balls
20 push press, 44/30kg
10 muscle-ups
Start and end with 200 double unders. Post time to whiteboard!
Olympic Weightlifting WOD
front squat, clean & jerk, clean high pull
Kettlebell WOD
– Ground force
– Planks and windmills
– Skill work: Snatches
– 10 minute TGU to arm with 10 sec pauses
The handstand pushup is one of those high-level movements that we will generally see during the CrossFit Games Open, so we’re going to put an emphasis on improving this skill.
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CrossFit WOD for Tuesday 1/31
establish a 1RM press then press 3x8x60 (1:30 rests b/t sets), then
3 rounds for time:
30 calorie row
20 power snatches, 52/38kg
10 hspu
Post 1RM and time to whiteboard!
HellaFit WOD
30 minutes of skills, 30 minutes of sweat!
CGO2017 – Team Foundation CrossFit so far:
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CrossFit WOD for Monday 1/30
superset:
bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest
“FRAN”
21-15-9 reps for time:
thruster, 43/29kg
pullups
Olympic Weightlifting WOD – Deload Week w6d1
back squat, snatch + push press + drop snatch
Kettlebell WOD
Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes
Today we retest one of the first-ever CGO events.
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+ CGO 2017 Registration – CrossFit Games
MAKE SURE THAT YOU JOIN TEAM FOUNDATION CROSSFIT!
CrossFit WOD for Test Friday 1/27
CGO 11.2
AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20″
Olympic Weightlifting WOD
overhead squat, snatch, clean & jerk
Remember that if you miss a rep in either the snatch or clean & jerk you must drop down by 10% and do 3×2 with a focus on what caused the failure.
Cycling movements in manageable sets will be important in maximizing today’s score.
ARTICLES
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CrossFit WOD for Max Thursday 1/26
CGO 14.4
AMRAP 14 mins
60 calorie row
50 toes-to-bar
40 wall balls, 20/14#
30 cleans, 61/43kg
20 muscle-ups
HellaFit WOD
FIGHT GONE HELLABAD
5 rounds, 1 min each:
1. split squat
2. Cossack squat
3. bent over row
4. KBS
5. burpee
6. rest