Tag Archive for: clean complex

WORKOUT for Wednesday 7/6/2022

EMOM x 10 minutes:
clean + push jerk + power jerk + split jerk

2 rounds for time:
20 cleans, 25/45/70kg
40 burpee over bar

Post time to whiteboard!


Manny with the bar in rack position


+ Dwayne Johnson Does MURPH With John Krasinski– BarBend

CrossFit WOD for Wednesday 5/30

snatch deadlift + hang snatch + overhead squat

clean deadlift + hang clean + jerk

Post heaviest load for each complex to whiteboard!

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

below-the-knee hang snatch + snatch 75 / 1 (3)
pause-at-knee snatch pull 100 / 2 (3)
back squat 75 / 5 (3)

knee jumps 3×7-10
single leg hip ext 3×10/side
kettlebell z-press 3×10″

Powerlifting WOD – Week 1/3, Day 2/3

4×10 mb throws

bench 60% / 5 (10)

back ext 3×12
front raise 3×12
bent-over row 3×12
dips 4×10+

Kettlebell WOD

10-to-1 reps:
renegade row
strict sit up


Simple & Sinister

Sheena loves cleans

Today is the day: BODY FAT RETESTS!

Remember to bring a towel! Because of the new construction happening along 12th ave (M-F 9am-3pm) the truck is parked across the street (on the east side of 12th ave), directly in front of Katsu Burger.  More details about the body fat appointments here.

Thanks in advance for your patience!


+ The Open is Over, Now What? – CrossFit Fort Vancouver

With all the hoopla of the CrossFit Open many athletes may find the need to take a break from their traditional way of training to refresh themselves and take a look at what they need to improve upon for the next year. Let’s not forget that Coach Glassman’s “World Class Fitness in 100 Words” ends with ‘Regularly learn and play new sports”. If you’re not into learning something too new, at least you can try another variation of the different modes of fitness we offer: Mobility classes, Gymnastics Strength, Kettlebell, High Intensity Interval Training (HIIT), the seasonal Endurance club, etc. If you are ready to dive head-in (or have an upcoming competition) then try out our CompEx classes.

Finally, those who ask shall receive! A number of our athletes travel often and want to keep the ball rolling, but don’t know what to do. We unearthed some old videos we recorded. Try these out if you ever want to do something at home!

CrossFit WOD for Monday 4/2

7 sets: 2 cleans + max front squats

Post heaviest load and the weights you completed with it to whiteboard.

Olympic Weightlifting WOD – Week 5/7, Day 1/3

power snatch + OHS
power clean + FS + split jerk
snatch push press

Powerlifting WOD – Week 5/7, Day 1/3

back squat
weighted pullups
single leg hip extensions

Kettlebell WOD – Brian D.’s last day! 🙁

Simple & Sinister then

EMOM snatches for 12 minutes:
6 left + 6 right

Long with a barbell in the high hang position


+ the Side Bend (movement library) – Foundation CrossFit YouTube

CrossFit WOD for Thursday 12/21

Option A: clean + hang clean + 2 jerks
Option B: 2 hang cleans + jerk

then accessories!

Athletes choice on which complex to work on. Post heaviest load to whiteboard!


long interval

7 mins Nasal Bike/Row
– then –
2 rounds
20 Mountain Climbers
20 Air Squats
20 Push Ups
20 Sit Ups

Every 5 mins for 30 mins
1 lap around block farmers carry
– then –
30 Jumping jacks
20 Sit ups
10 Push Ups


Did you know: Registration for the 2017 CrossFit Games Open is now live!

To be honest, in its form right now, The Games website sucks. You’d have to wonder why they changed it from last year. Anyway…

You can be eligible for a $20 credit towwards your April membership dues with the following:

a.) Register for the CGO and join Team Foundation CrossFit. (We can check this on the CGO leaderboard)
b.) Send in your 2017 Online Judges Course Certificate to info@fcf
c.) Complete all 5 workouts and submit scores online. (We can validate completion at the end of the CGO)

That essentially means that the Open is free for you as long as you commit to seeing it through. Other benefits to YOU by registering to play:

1.) Have a benchmark for your fitness. For yourself, for 2017, for where you stand region-wide, country-wide, worldwide, etc
2.) You’ll be eligible to participate in our 2017 FCF Intramural Open! See if your team can win the Golden Hammer. There will be two chances.
3.) BE ACCOUNTABLE for your work. You do it day and day out- might as well see if you can commit to seeing it through, watching the announcements live with us, geeking out with the community as a whole about strategies, and throwing down! PR CITY!


+ Multiple Oregon Players Hospitalized As a Result of Team Conditioning Workouts – The Score

CrossFit WOD for Tuesday 1/17

EMOM for 10 minutes: 2 power clean + 3 front squats

AMRAP in 7 minutes:
7 shoulder-to-overhead, 70/50kg
14 pistols

Use a s2o load that allows you to finish the set in no less than 2 sets.

Post results to comments!

HellaFit WOD


10 minutes each:

– 5 air squats
– 4 lunges
– 3 pushups
– 2 burpees
– plank during left over time

– 5 bent over rows
– 4 RDL
– 3 squats
– 2 push presses
– 1 thruster

a. 40-sec KBS
b. 40-sec banded walk