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Now that we’re looking towards the rest of 2018 here’s some of the things we’re looking at: still rings, heavy squats, the 2017 CGO retests, skills development, and mobility increases!

Note: beginning Monday 5/7 we’ll be retesting all of the 2018 CGO workouts to see how much more you can improve when you focus and have a set of movements you want to be better at! Schedule would be 18.1 that Monday, 18.2/18.2a that Friday, 18.3 the next Monday, etc.

ARTICLES

+ Why Can’t Everyone Do the ‘Asian Squat’? – The Atlantic
+ Affiliate Leaderboard: Foundation CrossFit (Seattle, WA) – My Open Leaderboard

CrossFit WOD for Tuesday 3/27

for time:
2k row
100 toes-to-bar/toes-thru-rings
100 muscle cleans, 20/15kg

PERFORMANCE

for time:
50 hang muscle cleans, 40/25kg
100 k2e
2k row

Post time to whiteboard!

HIIT WOD

SET 1 – EMOM 1:00 x 10

10 single/double unders
8 jumping lunges
6 slam balls
4 pushups

SET 2 – 4 rounds, 1:00 on/:30 active recovery

curtsy lunge with db / mountain climbers
db squat flow / box shuffle
RDL w/db row / squat jacks

SET 3 – 10-to-1 LADDER

shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)

Finisher: CORE

7 minute abs, 2 rounds x :30 each
bicycle
reverse sit up
crunch
russian twist
flutter kicks
slow/no arms sit up
scissor kicks

CompEx WOD

MFT 1419

The other week we saw our November FOUNDATIONS group graduate from our on-ramp.

Welcome these new faces to the gym!

ARTICLES

+ The Best Damn Squat Mobility Article. Period. – JTS Strength

CrossFit WOD for Tuesday 11/21

7 rounds for time:
200 single unders
15 hand-release pushups
30 situps

Post time to whiteboard!

Competitive Exercise – 6am

EMOM for 14 minutes:
– 2 strict muscle-ups
– 4 handstand pushups
– 6 up & overs, armpit height

“PENNIES”

for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

HIIT WOD – Short Interval – 12pm

tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row

:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass

:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels

HIIT WOD – Short Interval – 5:30pm

Mobility

Core Work (with partner)
3 Rounds
1 min each

1. Plank High 5s
2. Side Plank (Switch @ 30Ses) with Wall Ball Rolls
3. Situps with Wall Ball Throws
4. Rest in Up Dog or Low Cobra

4 rounds,
1 Min at Stations (10 Sec Transitions)

1. Battle Ropes
2. Box Step Ups with High Knee or Kick
3. Rowing
4. Jump Rope
5. KBS
-One Lap Around Block between Rounds