Posts

FCF doing “CINDY” at Greenlake Park, April 2009

WORKOUT for Wednesday 3/25/2020

LIMITED EQUIPMENT
3 rounds for max total reps:
 1:00 thruster
 1:00 burpee
 1:00 push press
 1:00 box jumps
 1:00 SDHP
 1:00 rest

FULLY EQUIPPED (Find me in that video!)
3 rounds for max total reps:
 1:00 wall ball, 20/14/8lbs to 10/9/9′
 1:00 SDHP, 35/25/15kg
 1:00 box jumps, 20/16/12″
 1:00 push press, 35/25/15kg
 1:00 calorie row
 1:00 rest

NO EQUIPMENT
3 rounds for max total reps:
 1:00 jumping squat
 1:00 burpee
 1:00 hand-release pushups 
 1:00 tuck jumps
 1:00 prone snow angels
 1:00 rest

Join us at 7am on Zoom, 12pm on Zoom and Instagram Live, and on YouTube at 6pm we’ll premiere yet another Follow Along Workout video:

Share total reps completed to comments!

2nd Serving: Need More Work?

400m walking lunge. Give yourself a 15:00 time limit. Scale to 300m or 200m if needed.

READ: Fitness Industry Fights for Inclusion in Third Stimulus Package – Club Industry
WATCH: Did you purchase THE FITTEST like I did? Shall we watch party?

Before the green wall went up (and all those other buildings)

CrossFit WOD for Thursday 2/20/2020

400m walking lunge for time + some other stuff like tabata and jerks

Share time to whiteboard! Post workout is the Hips of Glory + Super Pigeon complex.

READ: Benefits of Walking Lunges – BarBend
RECIPE: Paleo Lunchboxes (Part 3) – Nom Nom Paleo
WATCH:

photo by Chris Rosa

Today’s workout was introduced to us at the 2017 RCF Games. I had to do the traditional back squat version followed by sprinting, Bobby had to do it with shoulder-to-overhead (many, many push and power jerks) followed by lunging.

You’re welcome.

ARTICLES

+ Live Blog: Seattle Primary Election 2017 Results – Crosscut
+ Blistering Heat Wave Threatens Seattle, Where Only a Third Have Air Conditioning – NY Times

CrossFit WOD for Wednesday 8/2

Shoulder-to-Overhead (52/38kg) version of “BRING SALLY UP“, then

400m walking lunge for time

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean & jerks, front squats

Powerlifting WOD

back squat, press, deadlift, pause deadlifts, hanging leg raise, lat fly,

Kettlebell WOD

– Primal mobility
– Clean skill work
– Snatch volume work