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Pulling the elbows through the body gets the chest to the bar

CrossFit WOD for Wednesday, September 4th

+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.

Post time to whiteboard!

READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep

What’s your best handstand skill? Skills?

CrossFit WOD for Wednesday, August 21st

10:00 of handstand work

3 rounds for time:
90 double unders
30 alternating dumbbell snatch, 50/35lbs

Post time to whiteboard!

ARTICLES

+ How to Learn Double Unders Fast! – Structure Your Strength
+ Sprints Cutting to the Core of CrossFit – Morning Chalk Up

18.6/VERSUS XI finisher photo

We finished out the 2018 CrossFit Games Open and the Foundation CrossFit Intramural Open on Saturday with VERSUS XI! We’re still tallying up points to see who won the event.

The Foundation Climbers AFTER photo

Then on Sunday a number of athletes and their family and friends run up the stairwells of Seattle’s tallest building to support the Leukemia & Lymphoma Society of Washington. We raised $7334 in the fight against blood cancers.

ARTICLES

+ Fit To Be – Freestyle Connection

CrossFit WOD for Monday 3/26

10-minute handstand, then

7 rounds: snatch + max snatch balances @ 75% of 1RM snatch

Post weight and total reps to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 1/3

power snatch + OHS
power clean + split jerk
rack jerk

Powerlifting WOD – Week 4/7, Day 1/3

back squat
bench
weighted pullups
weighted hip extensions

Kettlebell WOD

Simple & Sinister

Week 4: Deficit deadlift 1RM

Box jumps and burpees

ARTICLES

+ Episode 6 featuring Danny Camargo – Team Soul Podcast
+ Handstand Running and modifications – Foundation CrossFit

Wrist prep. The work isn’t glamorous but, neither are injuries. #wristprep #wristmobility #handbalancing #mobility

A post shared by Travis Janeway (@travisjaneway) on

CrossFit WOD for Wednesday 11/29

5 rounds for time:
15 burpees
15m handstand walk
15 toes-to-bar
15 box jumps, 24/20″

Post time to whiteboard!

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

power clean + clean + jerk
clean & jerk
accessories by coach

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady

This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!

ARTICLES

+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen

CrossFit WOD for Friday the 13th

establish a max effort handstand in 10 minutes, then

FIGHT GONE BETTER

3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest

Post score to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU

Powerlifting WOD – Week 1/5, Day 3/4

banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps

Gymnastics Strength WOD

GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.