Tag Archive for: Sounders

SOUNDERS: 2019 Champions!

Athletes, judges, scorekeepers, and loaders from the Foundation Barbell Mock Meet the other week

CrossFit WOD for Veteran’s Day Monday 11/11

“NATE”
as many reps as possible in 20:00
2 muscle-ups
4 handstand pushups
6 kettlebell swings, 32/24kg

Post score to whiteboard!

BARBELL CLUB

Powerlifting: In Week 2 we continue with Conjugate Method banded back squats, banded bench, sumo deadlifts, seated presses, and tones of accessories.

Olympic Weightlifting: Week 2 simply goes up in loading for most of the lifts. This week will be the last of a prescribed tempo, but if you find it helpful please continue using it!

Also a heads up: we have multiple athletes representing Foundation Barbell this weekend at the Howard Cohen American Masters meet in SeaTac! We’ll have a start list posted if you want to support in person, otherwise it’ll be streamed on YouTube all weekend!

READ: 100+ CrossFit Hero WODs to Try – Very Well Fit
WATCH: SEATTLE SOUNDERS ARE THE 2019 MLS CHAMPIONS!

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Hang Cleans, Hang Snatches, Front Squats

Jeff P demonstrating the start of a hang clean

As promised here is a PDF of December’s programming overview! Be on the lookout tomorrow for a more in-depth look at it all.

ARTICLES

+ Sounders vs. Dynamo, Recap: We’re Going Back – Sounder at Heart

CrossFit WOD for Friday 11/31

13 minute each:
– establish a heavy hang snatch
– establish a heavy hang clean
– establish a heavy 3-rep front squat

Post loads to whiteboard!

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

makeup SNATCH or CJ 60/3, 70/2, 78/2, 82/1, 86/1, 90/1, 93/1, …

or powers IF YOU ARE COMPETING IN TOMORROW’S MEET

Gymnastics Strength WOD

Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills

for 15 minutes:
1-2 banded muscle-up
3-4 pullups + hold
5-6 jumping muscle-ups

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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