Posts

Maia carrying a pair of 16kg competition kettlebells

CrossFit WOD for Thursday 11/7

for time:
200m farmer’s carry, 2×50/35/20lbs
60 anchored situps
200m farmer’s carry, 2×50/35/20lbs
50 dumbbell step-ups/side, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
40 dumbbell hang snatch, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
30 devil’s presses, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
20 dumbbell deadlifts, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs

REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection
(FCF Athletes can get a discount for this workshop- ask a trainer or email us!)
READ: The Secret of Loaded Carries – Dan John for T-Nation
WATCH: How to Treat and Eliminate Hot Spots

The 2018 Open is coming!

ARTICLES

The Secret of Loaded Carries – Dan John for T-Nation

CrossFit WOD for Thursday 1/25

Rx

AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 kettlebell swings
200m suitcase carry, R
200m suitcase carry, L
30 hip extensions

Performance

AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 dumbbell snatches
200m suitcase carry, R
200m suitcase carry, L
30 burpees over dumbbell

Post rounds to whiteboard!

HIIT WOD

Tempo / Time Trial

6 sets
Row 15 cals
8 burpee box facing jump overs with new footwork standard
rest 60 sec
+
6 sets
AB 15 cals
8 1-arm alternating DB snatches @ 50lbs/35 with new hand switch standard
rest 60 sec