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** ANNOUNCEMENT! **

Next Wednesday, June 13 we will not have 6:30pm or 7:30pm classes (CrossFit and Olympic Weightlifting classes) as we’ll be holding a Staff Meeting. The last class of the day will be 5:30pm. The gym will close promptly at 6:30pm.

(Those who wanted to do the evening OWL Wednesday program will have a chance to do it in any of that Thursday’s CrossFit classes)

Zach

Another retest of the 2018 CrossFit Games Open workouts. Look forward to 18.4 and 18.5 next week! Until then hopefully you’ve been working on your double unders and muscle-ups!

ARTICLES

+ The Importance of Being Strong Enough – Heat On Minded

CrossFit WOD for Champagne Friday 6/8

CGO 18.3 – Rx

2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups

CGO 18.3 – Scaled

2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups

Compare to 09MAR2018. Post scores/times to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 3/3

BtK HANG CLEAN + CLEAN 85 / 1 (2)
2 PAUSE FRONT SQUATS + 1 JERK 80 / 1 (3)
PAUSE at KNEE CLEAN PULL 105 / 2 (3)

Accessories
GHR 3×8
ab-rollout 3×8
chinups 3×8

Powerlifting WOD – Week 2/3, Day 3/3

seated box jump 5 x 2 x 85%
PRESS 20kg/3, 60/3, 70/3, 80/3, 90/3+
DEADLIFT 55/5, 62.5/5, 67.5/3 (10)

bicep opener 3×5
tricep opener 3×5
tabata assault bike

CrossFit WOD for Saturday 6/9

establish a 1RM standing box jump, then

5 rounds for max total reps. 1:00 rest between AMRAPS.

3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups

Post score to whiteboard!

CrossFit WOD for Sunday 6/10

establish a 1RM seated box jump

FIGHT GONE BETTER

3 rounds max reps:
:60 wall ball, 20/14lbs
:60 power snatch, 35/25kg
:60 box jump, 20/16″
:60 calorie row
:60 rest

Post score to whiteboard!

Sandi Pants lunging during last year’s Open

Every Friday through March we will be retesting a CrossFit Games Open workout from the past! Also: The 2018 Intramural Open details will be out as soon as I can confirm some Team Leadership!

ARTICLES

+ The One Strategy Guide for CrossFit Open 15.5 To Rule Them All – CrossFit Portland

CrossFit WOD for Friday 2/2

CGO 15.5
27-21-15-9 reps for time:
calorie row
thrusters, 43/29kg

Post time and PRs to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 3/3

snatch, clean + 2 jerks

Powerlifting WOD – Week 4/7, Day 3/4

Safety Squat Bar box squat + bands 12x2x50, deadlift 6x1x80, special exercises

Gymnastics Strength WOD

Straight-arm strength work

Kettlebell WOD

Kettlebell CHIEF

AMRAP in 3 minutes:
5 power swings
8 renegade row
12 squats

Rest 1 minute in between rounds. Repeat for 5 cycles!

CrossFit WOD for Saturday 2/3

50-40-30-20-10 reps for time:
bumper walk overs, 20kg
UB double unders

Each round begins with a 1:00 handstand.

CrossFit WOD for Sunday 2/4

Fraser Froning vs World

in pairs, 10 rounds each:
50 double unders
15 toes-to-bar
5 bench press, 102/70kg

Today’s the day!

From 5:30am to 7pm we’ll have a BODY FAT TEST truck outside the gym. You only need 10 minutes, a swimsuit, and a reservation. There are spots left at the time of this posting:

5:30am
6:50am
9am
9:10am
9:30am
10:10am
the entire 11am hour
the entire 12pm hour, except at 12:30pm
1:10pm
1:20pm
1:40pm
1:50pm
the entire 2pm hour, except 2:30pm
the entire 3pm hour
4:20pm
4:40pm
4:50pm
5:10pm
5:30pm
5:40pm
5:50pm

Remember it’s only 10 minutes! Grab any of those appointments via our scheduling system ZenPlanner.

ARTICLES

+ What Has BenDeLaCreme Been Doing Since ‘RuPaul’s Drag Race’ Season 6? Quite A Lot, Actually – Bustle

CrossFit WOD for Monday 1/29

“THE CHIEF”

AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Rx = 61/43, SupeRx = clean & jerk, T-pushup

Post total reps per round to whiteboard (should have 5 scores per person)

Olympic Weightlifting WOD

snatch + overhead squats, back squats, snatch pull

Powerlifting WOD

wide-stance good morning 5RM, special exercises

Kettlebell WOD

Simple & Sinister, arm bars

:30 seconds on/:15 rest
heavy farmer’s hold
:30 seconds on/:15 rest
heavy farmer’s carry
:30 seconds on/:15 rest
heavy rack hold

repeat 3 times

This isn’t CrossFit-related per se, but I think you need to see it:

You’re welcome.

CrossFit WOD for Saturday 4/15

3:00 on, 1:00 off, for 5 rounds:
4 power snatch
6 pushups
8 squats

Rx = 43/29kg, Fitness/Health = 20/15kg, Performance = 61/43kg

Post all five scores to whiteboard!

Competitive CrossFit at 8am

GYMNASTICS SKILLS

6 min each:
A.) 8 alt kb ohs + 6 alt pistols + 4 sliding cossack squats + 2 knee jump to box jump
B.) p-bar walk + 10 support shrugs + 5 kipping dips + 4 strict + (3 russian dips)
C.) 5 slack kips + 4 gymnastics kip pullup + 3 butterfly + 2 bar mu
D.) handstand walk + 4 kipping HSPU + 3 strict + 2 ring

CV TEST

2k row for time

STRENGTH

– bench 1RM
– deadlift 3RM

CONDITIONING

For time:
1600m run
50 alternating pistols
30 power cleans, 85/60kg

MIDLINE/STRETCH

 

G$, the chief

THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.


ARTICLES

+ Exposing the Importance of the Functional Movement Screen (FMS) – Breaking Muscle


CrossFit WOD for Skills Friday 1/6

“THE CHIEF”

max rounds in 3 minutes:
3 power cleans, 61/43kg
6 pushups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to 2016 1014. Post all five scores to whiteboard.


Olympic Weightlifting WOD – w2d3

overhead squat, snatch, clean + push press + jerk

Are you honest and consistent?

Flashback Friday featuring Foundation CrossFit 3.0:

(3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare)


CrossFit WOD for Friday 10/14

THE CHIEF

AMRAP in 3 minutes:
3 power cleans, 61/43kg
6 push-ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.


Barbell Club WOD – Week 4, Day 3: MOCK MEET!

3 attempts at a max snatch

3 attempts at a max clean & jerk


ANNOUNCEMENT!

Tomorrow we will have a contingent of athletes participating in the FESTIVUS GAMES down in Lacey, WA: