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Big congrats to Sean K for reaching the 750 level of the FCFwodclub!

ARTICLES

+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/20

4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups

*4-minute bonus for every 3 rounds completed.
– If you complete 1-3 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches + 30 burpees
– If you complete 4-6 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches
– If you complete 7+ rounds also do a 400m farmer’s walk and you should’ve had a great workout!
Scaled = 35/20lbs single dumbbell
Rx = 50/35lbs single dumbbell
Performance = 45/25lbs pair of dumbbells or 20/12kg kettlebells

Post total reps completed to whiteboard!

CompEx WOD

MFT #1414

Gymnastics Strength WOD

Kipping pullup, dip practice

HIIT WOD

SET 1

E(2M)OM for 8 rounds/16:00

  • 2 shuttle run
  • 4 bicycle crunches (per side)
  • 6 pushups
  • 8 burpees
  • 10 air squats

SET 2

5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)

SET 3

4 rounds,1:00 per station

  • row
  • single/double under
  • burpees
  • rest


Sean K

To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.

ARTICLES

+ This 63-Year-Old Could Lift a Baby Elephant – KUOW

CrossFit WOD for Friday 11/3

CGO 13.4

AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc

Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg

Post score to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

jerk max, overhead squat max

Powerlifting WOD – Week 6/7, Day 3/4

reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank

Gymnastics Strength – Class 54

muscle-up progressions: skills, strength, then assisted versions

tumbling

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.