Prepped For Rope Climbs?

Colin’s Super Secret Rope Climb Guard Method

ARTICLES

+ Sam Briggs Withdraws From Regionals, Finishes AGOQ – Morning Chalkup

CrossFit WOD for Wednesday 4/25

Online Age Qualifier 18.1

for time:
4 thrusters, 61/43kg
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

15 minute time cap.

NOTES: Figure out the most efficient way to do a rope pull because that’s all rope climbing is- can you easily move up and down the rope so that you can get through this skill work? Protect your shoes and shins as needed and scale your skills.

Post time/score (total completed reps) to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

Coach’s Choice

Kettlebell WOD

500m row
Complex A
500m row
Complex A
500m row
Complex B
500m row
Complex B

Complex A, single arm/per side
5 swings
5 snatches
5 windmills

Complex B, double bells
10 deadlifts
10 side bends
5 cleans
6 alternating press
6 squats

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Clusters, Toes-Through-Rings, Burpees

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

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C&J 1RM

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!

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Kettlebell Sets

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

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Snatches

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

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COE

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

MFT #1434

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!

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Front-Loaded Squats


High elbows, loose hands

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

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Partner Workout!


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.

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Squat Two-Rep Maximum

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

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Barbell Intervals

Manny stands the barbell to lockout as Devin judges the rep

ARTICLES

+ 2018 CrossFit Games Tickets – CrossFit

CrossFit WOD for Tuesday 4/10

2 rounds for max reps:
2:00 presses, 61/43kg
1:00 rest
2:00 front squats, 102/65kg
1:00 rest
2:00 deadlifts, 143/97kg
1:00 rest

Post reps completed to whiteboard.

HIIT WOD

SET 1

EMOM 1:00 x 10
10 double unders
8 squat jacks
6 slam balls
4 pushups

SET 2

4 rounds, 1:00 on/:30 active recovery
curtsy lunge with DB curl / tuck jumps
DB squat flow / jumping jacks
AB complex / mountain climbers

SET 3

10-to-1 LADDER: burpee + shuttle sprint

(10 burpees, 10 sprints, 9 burpees, 9 sprints, 8/8, etc…)

Gymnastics Strength WOD

scap flow
lat mobility
butterfly pullup practice
muscle-up development

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