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Sandi/”Pants”

We’re continuing our BENCHMARK-VOLUME WEEK with a loaded variation of a classic benchmark.

CrossFit WOD for Thursday 2/27/2020

“HARD CINDY”
AMRAP in 20:00
  5 weighted pull-ups
  10 push-ups with feet on a box
  15 squats holding a plate

Rx = 35/25/15lbs pullups, 24/20/16″ box, 20/10/5kg plate. Share score to whiteboard.

READ: One Thing You Gets 100% Right: Juice Cleanses Are Bad – The Mary Sue
WATCH: “CINDY” Strategy and Tips from WODprep

The 2020 CrossFit Games begins on October 10th!

CrossFit WOD for Friday September 27th

for time:
10 dumbbell snatches
15 box jump-overs
20 dumbbell snatches
15 box jump-overs
30 dumbbell snatches
15 box jump-overs
40 dumbbell snatches
15 box jump-overs
50 dumbbell snatches
15 box jump-overs

50/35/20lbs dumbbells to a 24/20/16″ box. Time cap 20:00. Post time to whiteboard.

CrossFit WOD for Saturday September 28th

WITH A PARTNER 42-30-18 reps for time:
cleans, 61/43/29kg
handstand/hand-release pushups

Each round begins with a 400m run together. Post time to whiteboard.

CrossFit WOD for Sunday September 29th

3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 power snatch, 40/25kg
1:00 box jump, 24/20″
1:00 calorie row
1:00 rest

then

front squat
bar/5-10, 50/5, 65/5, 75/5, 85/3, 95/1+

Post score and squat to whiteboard.

READ: How Vitamins Enabled America’s Processed Food Revolution – The Atlantic
WATCH: 21 Levels of Skateboarding with Tony Hawk – WIRED

Congrats Kristen!

ARTICLES

+ 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

“JACKIE”

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