Throwback Thursday: Elliot in Late June 2013


+ That Spitting Thing at the World Cup? It – NY Times
+ Harrison Maurus Smokes 195kg Clean & Jerk – BarBend

Watch local weightlifter Harrison Maurus at the IWF Junior World Championships:

Spoiler: he takes Gold in the Clean & Jerk, Bronze overall.

CrossFit WOD for Thursday 7/12

6 rounds for time:
50 double unders
30 dumbbell hang clean & jerks, 35/20lbs
10 single leg toes-to-bar

Post time to whiteboard!

Endurance WOD – On Your Own

7 rounds:
3:00 run for max distance, 1:00 walk

Start at a pace where you can only get faster, but the intensity and effort never change for entirety of the run. Walk as an active recovery to bring your heart rate back down. Focus on the PULL of your foot underneath your butt as you go.

Congrats Kristen!


+ Your Dog at Foundation CrossFit – FCF
+ An Introduction to Sport Kettlebell Training Methodologies – Breaking Muscle

CrossFit WOD for Thursday 4/19

kettlebell snatches
kettlebell clean & jerks
kettlebell jerks

Novice goes for 7 minutes at each 10:00 interval. Intermediate goes for 8 minutes at each 10:00 interval. Advanced goes for 9 minutes at each 10:00 interval.

You can switch and set the bells down as often as you’d like.

Post max reps for each lift to whiteboard!

Foundations 8 WOD


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

The Handler at the 2017 Battle at the Ballpark


+ It’s Not Your Imagination. Allergy Season Gets Worse Every Year – Vox

CrossFit WOD for Monday 4/17

build to a heavy front squat triple in 8 minutes, then 3x3x80% of that load

10 rounds for time:
10 thrusters, 43/29kg
10 ring pushups

Post time to whiteboard!

CompEx WOD

MFT #1434


SET 1 – EMOM for 10:00

5 granny throws at wall
6 tuck jumps
7 up/down dogs
8 Cossack squats

SET 2 – 5 rounds, 1:00 on/:30 active recovery

walking lunges / shuttle run
Death March / goblet squat press outs
RDL + row / squat jacks

SET 3 – tabata target jumps w/ plank holds between then tabata plank holds w/ target jumps in between


High elbows, loose hands


+ 5 Tips For Receiving Position in Snatch – Torokhtiy

CrossFit WOD for Monday 4/17

work up to a heavy load in 10 minutes: 3 power clean + 2 front squats

42-30-18 for time:
wall ball, 20/14#

100 double unders after each set. 15:00 time cap.

Post loading and time to whiteboard!

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

snatch + drop snatch
clean + hip clean
rack jerk

Powerlifting WOD – Week 7/7, Day 1/3

back squat max
press max

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


Adrian hit a 130kg clean & jerk PR at his meet yesterday!


+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac

CrossFit WOD for Sunday 4/16

20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders

Post score to whiteboard!

HellaFit WOD


Washingtonian Harrison Maurus representing the USA at the IWF Youth World Weightlifting Championships in Bangkok, Thailand. He set a 192kg clean & jerk record (that’s 422 lbs!) and won the 77kg Men’s category.


5 Things You Learn After Your First CrossFit Open – Pure Pharma

Patrick has a nice debrief on our Foundation Climbers team coming Tuesday!

CrossFit WOD for Monday 4/10

bench press 3x3x90%, then


5 rounds for time:
400m run
15 overhead squats

Rx = 43/29kg, Fitness = 25/20kg front squats, Performance = 52/38kg

Post rounds and reps to whiteboard!

Olympic Weightlifting WOD –  Week 3, Day 1

no feet snatch + snatch + snatch balance, back squat, strict press + snatch balance

1/2 v-up + v-up, db bent over row, front raise, weighted plank

Kettlebell WOD

Primal movement (with crawling) warmup (GFE if you have been coming to class)

Short Turkish Get Up skill refresher (or intro if new to movement)

Focused clean work. Making sure our rack position is solid. And working on efficiently moving from rack to overhead.

Squat or swing finisher (class choice).