Tag Team DORK AMRAP in 30:00 60 double unders 30 perfectly-vertical kettlebell swings, 24/16kg 15 burpees
Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags. Athete B complete the double unders then tags. Etc for 30:00.
Sunday 6/23
OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-06-16 12:48:462019-06-18 14:04:48Week of 6/17 Through 6/23
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Saturday 6/15
YGIG for max score in 30:00 500m row 100 single unders max hang snatches, 43/29kg
Sunday 6/16
Fight Gone Bad protocol
3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.
BARBELL CLUB
We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-06-09 11:16:402019-06-15 23:01:13Week of 6/10 to 6/16
bicep opener 3×5
tricep opener 3×5
tabata assault bike
Kettlebell WOD
Simple & Sinister
CrossFit WOD for Saturday 6/2
CGO 18.1 – Rx
AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row
CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row
Post score to whiteboard!
CrossFit WOD for Sunday 6/3
in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank
EMOM for 18 minutes:
– 1 snatch + 4 OHS
– 6 burpee over bar
for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
20 HSPU
10 muscle-ups
Post heaviest load and time to whiteboard!
Olympic Weightlifting WOD – Buffer Week
This week the focus is on making sure you understand and have the proper protocols of what you need as an individual to set yourself up for success when the next program begins in a week. Do you know what phases of the lifts need improvement? Do you know which exercises help teach confidence, develop speed, and build power for those particular phases?
Kettlebell WOD
Bent press progressions
Weighted single leg deadlifts
Simple & Sinister
Endurance WOD?
A handful of you athletes were asking when our seasonal ENDURANCE CLUB would return. What if we just posted a program to the blog every Tuesday, Thursday and Saturday with what you should do?
The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.
I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.
We have three teams in the FCFio this year:
– TEAM BE EPIC
– TEAM HURTS SO GOOD
– TEAM HELLABUFF
Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.
Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).
accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry
CrossFit WOD for Saturday 2/9
“SWING SET”
as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
etc.
Continue adding 2 more reps to each round of the kettlebell swings.
Post total swings to whiteboard!
CrossFit WOD for Sunday 2/10
AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg
+ Our bathroom with the shower will be closed for painting beginning the evening of Friday, 2/2 through the weekend. It is expected to be reopened before Monday morning, 2/5.
+ USAW to Adopt New Weight Categories at American Open Series 3 – USA Weightlifting