Posts

Jordan

Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:

jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.

ARTICLES

+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle

CrossFit WOD for Monday 8/20

COMPLEX FRAN

for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg

Post time to whiteboard! Compare here.

Olympic Weightlifting WOD – Week 4/4, Day 1/3

1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only

Powerlifting WOD – Week 4/4, Day 1/3

back squat max
sumo deadlift max

Kettlebell WOD

##Warmup
– Joint prep
– Sandbag drags

##Strengh
– 5:00 min double bell rack hold

##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.

**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges

##Accessory work
– Odd object TGU!!!

Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space

ARTICLES

+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key

Part 2 (see Monday’s post for Part 1):

CrossFit WOD for Friday 7/20

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs

Post time to whiteboard!

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

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk

midline, 200 reps
strength, using the orange sheet in the back

Powerlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

box jump 6 sets of 3 jumps at 75% of max box jump

press 85/5+

deadlift 70/5 (6)

Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15

20 squats between each deadlift accessory

CrossFit WOD for Saturday 7/21

3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl

CrossFit WOD for Sunday 7/22

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

OR

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

then

establish a heavy deadlift in 10:00

Herberto

This week in our still rings work we’ll see the introduction of transitions into half-hangs: both tucks and L-hangs.

ARTICLES

+ Lumbar Spine Issues Be Gone – DEUCE Gym

CrossFit WOD for Wednesday 5/9

establish a heavy CLEAN & JERK for the day within 15 minutes, then

5 rounds:
max kettlebell swings
3 deadlifts, starting with 60/40kg, adding 10kg per round

Post 1.) CJ max, 2.) max kbs, and 3.) heaviest deadlift to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 2/3

hang cleans 75/3 (3)
3 front squat + 2 jerks 75/2 (2)
clean pull 100/3 (3)

good morning 3×8
side bend 3×12/side
dips 3×15

Powerlifting WOD – Week 1/3, Day 2/3

BENCH 20kg/5, 55/5, 65/5, 75/5, 85/5+

good morning 5×12
toes-to-bar 5×15
tricep opener complex 5×5

Kettlebell WOD

A)
10 kb swings
10 monster walks: forward, backward, left, right
10 hip extensions
10 single leg extensions, left
10 single leg extensions, right
5 windmills, left
5 windmills, right
repeat for 4x

B)
snatch test, 5 minutes

C)
abs/mobility

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!

ARTICLES

+ 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 http://games.crossfit.com/ 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

 

Foundation CrossFit NEWS

+ The next Olympic Weightlifting and Powerlifting cycles begin next week! If you want to participate, you must be registered for the programs beforehand. Hit the link and fill it out!
+ This Saturday is an EVERYONE-IS-WELCOME Community CrossFit class. Bring your friends/co-workers/loved ones/frenemies/neighbors and try a workout with us.
+ Our next Foundations On-Ramp Course begins Tuesday, January 16th. More details at the link!

CrossFit WOD for Thursday 1/4

establish a 1RM clean & jerk in 20 minutes, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Or another simple variation of the workout. Post results to whiteboard!

HIIT WOD – 12pm

Tempo / Time Trial

20 Air Squats/Push Ups
15 Air Squats/Push Ups 31×1
10 Air Squats/Push Ups 4222
5 Air Squats/Push Ups 5333

– then –
20 Hanging Knee Raises/Ring Row
15 Hanging Knee Raises/Ring Row 2121
10 Hanging Knee Raises/Ring Row 3232
5 Hanging Knee Raises/Ring Row 4343

for time:
150 double dumbbell walking lunge steps
*EMOM 5 burpees

HIIT WOD – 5:30pm

Tempo / Time Trial

Death by 10m…. starting at 5!

rest

150 plate facing burpees for time

rest

WE WILL ROCK YOU wall sit + a surprise!

ARTICLES

+ Bar None: Deal With It – the CrossFit Journal

CrossFit WOD for Wednesday 5/17

for time:
1000m run
100 burpee box jump overs, 24/20″
100 alternating dumbbell snatches, 50/35#

Performance uses 24/16kg kettlebell dead snatches.

Post time to whiteboard!

Olympic Weightlifting WOD

long warmup then clean & jerk max attempts

Kettlebell WOD

– Primal mobility
– Weighted carries
– Work with Get Ups. Focus on the leg sweep and trunk stability
– Squats, push presses and swings to finish class