CGO #18point1 is…


+ 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 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


The Open Begins on Thursday!

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!


+ 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
push ups
goblet squats

3 rounds, 10 reps each:
kb halo
prying squats
single leg deadlift, left + right


Andrea during the Seattle Affiliate League 2014


+ Your Life Is Not an Endless PR. Stop Treating Your Training That Way – Athlete Daily
+ Olympic Weightlifting and Powerlifting programs begin this coming Monday. Registration for the either cycle ends IN ONE WEEK so you have a chance to try out the class and see the new formats. If you’d like to continue past the first week you must be registered. Overviews coming soon.
+ The Foundation CrossFit Post-Holiday Party is on Saturday 1/27 at The Garage (on Broadway). 6pm until last call probably…

CrossFit WOD for Friday 1/5


for time:
1000m row
50 thrusters, 20/15kg
30 pullups


20 minutes to establish a back squat 1RM

Performance = unbroken thrusters and c2b pullups. Post results to whiteboard!

Gymnastics Strength WOD

single leg strength development!

Kettlebell WOD

Movement patterns, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.



+ Diet Liars: “You’ll Never Believe What I Ate” – CrossFit Journal

CrossFit WOD for Wednesday 11/15


Accumulate a hang from a pull-up bar for 6 minutes. Each time you drop from the bar, perform:
800m run
30 pushups

Post time to whiteboard.

Olympic Weightlifting WOD – Week 2/4, Day 2/3

power clean + front squat + jerk, pull + high pull + clean & jerk, tempo front squats

Powerlifting WOD – Week 7/7, Day 2/4

1RM back squat

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

October’s End

“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli

Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class.

This week’s agenda: a partner chipper, a skill sprint workout with jerks and double unders, a run/clean & jerk/muscle-up/run/snatch/muscle-up medley, a powerlifting session with multi-grip bench pressing and accessories, CGO 13.4 (CJ/t2b), repeat kettlebell couplets, and a dumbbell/kettlebell take on the hero workout RANDY.

CrossFit WOD for Monday 10/30

Partner A holds a bumper plate overhead (15/10kg) meanwhile…

Partner B completes as much as possible:

for time:
100 wall ball, 20/14#
50 pullups
100 jumping lunges
50 weighted situps, 20/14#
100 slam ball, 20/14#
50 weighted situps, 20/14#
100 jumping lunges
50 pullups
100 wall ball, 20/14#

Switch as often as possible. Reps cannot be earned if Partner A does not have the bumper plate overhead.

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week!

Let’s identify your weaknesses so we can prescribe you better warmup, accessory, and mobility work.

3-position snatch, back squat max

Powerlifting WOD – Week 5/7, Day 1/4

warmup this week – for 10 minutes:
10 half kneeling strict press & stretch
15 RH or GHD hip extension
20 cossack squats

then pause bench press, one-arm half-kneeling landmine press, banded tricep press, weighted planks

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus