Posts

Week of 11/26 through 12/2

When December rolls around we’ll see the return of FCF Bingo!

PROGRAMMING

Cyber Monday 11/26

WODAPALOOZA Online Qualifier 18.4
AMRAP in 16 minutes:
2-4-6-8-10-12-14-etc
devil press
alternating dumbbell step-up

Rx = 2×50/35lbs, 24/20″
Scaled = 1×30/20lbs, 20/12″

Post score to whiteboard.

Taco Tuesday 11/27

starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.

Post heaviest load for each lift to the whiteboard.

Working Womxn’s Wednesday 11/28

Rx

3 rounds for time:
75 air squats
25 pullups
15 handstand pushups

Scaled

3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups

Performance

3 rounds for time:
50 pistols, alternating
25 chest-to-bar pullups
15 strict handstand pushups

Post time to whiteboard.

Thursday 11/29

10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb

Post times to whiteboard.

Benchmark Friday 11/30

The GHOST

6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest

Try for as many reps as possible of EACH exercise, not just total score.

Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.

Team Saturday 12/1

in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs

Post teams and times to whiteboard.

 Sunday 12/2

back squat 7×4
push press 6×4
power clean 5×4

Post attendance to whiteboard.

ARTICLES

+ Sorry, Hipsters. CBD Will Not Solve All Your Problems – Mother Jones
+ Breathing Through the Nose May Offer Unique Brain Benefits – NY Times
+ One Mother’s Journey: From Olympic Trials to CrossFit Games – Morning Chalk Up

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The Fight


Team Foundation Climbers, post-event (Results)

So proud to have so many people supporting the fight for blood cancers.

ARTICLES

+ Stop Complaining About the CrossFit Open Workouts – Faster Heavier

CrossFit WOD for Wednesday 3/28

3 rounds for max total reps. 1:00 rounds of
– row (calories)
– box jumps
– jerks, 40/25kg
– kettlebell sumo deadlift high-pulls, 32/20kg
– wall ball, 20/14# to 10/9′
– rest

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Post totals to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 2/3

snatch, back squat

Powerlifting WOD –  Week 4/7, Day 2/3

back squat
bench
deadlift

Kettlebell WOD

The Covfefe Complex by Mike Linder

Goal is to use two snatch test bells or 1 size lighter

5 cleans
5 snatches
5 push presses
5 windmills (1 bell in each hand)
5 front squats

3-5 rounds. rest 2-3 min between rounds

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CGO #18point1 is…

ARTICLES

+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW

CrossFit WOD for Friday 2/23

CGO 18.1 – Rx

AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row

CGO 18.1 – Scaled

AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row

Post score to http://games.crossfit.com/ and the whiteboard!

Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)

snatch max, clean & jerk max

Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)

Lower MAX (back squat, front squat, OHS, deadlift, etc)

Gymnastics Strength WOD

handstand pushup development!

Kettlebell WOD

 

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Deadlift Golf

Are you honestly keeping your back flat from the start to the end of the deadlift?

ARTICLES

+ Ep. 11 | The CGO: How to Prep, Eat, Recover + Master Your Mindset (and Yes You Should Do It) – She Thrives

CrossFit WOD for Wednesday 2/21

Starting with an empty bar, every minute on the minute SNATCH then add 3-5kg to the bar. The workout ends with your fifth miss or when you are satisfied with your work for the day.

Then deadlift 5-10-15-20
Post snatch and deadlift loads to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
clean & jerk max
Powerlifting WOD – Week 7/7, Day 2/4
bench press max
Kettlebell WOD

abs!! then

:30 sec work: :10 sec rest
farmers carry
rack hold
double kb deadlift
overhead hold
(Repeat 3x)

then

Descending Swings
10-8-6-4-2 reps each side

Goal is to not put the bells down!

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Lift Off 16point3

ARTICLES

+ Transformation: A New Woman – CrossFit Journal

CrossFit WOD for Tuesday 12/26

AMRAP in 15 minutes:
25 pull-ups
50-calorie row
100 overhead squats, 20/15kg
50 box jumps, 24/20″
25 pull-ups

Post scores to whiteboard!

Strength Ladder

4(1,2,1) strength pull or strength pull

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MBC KAREN

ARTICLES

+ Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger

CrossFit WOD for Tuesday 6/20

for time: 150 medicine ball cleans, 20/14 lbs

Fitness = 10/8 lbs, Performance = 30/20 lbs

Endurance WOD

Short Interval: 10x 200m run, with 1:00 rests between efforts

Gymnastics Strength WOD

 

Foundations 7 WOD

“JACKIE”

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

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Hanging Out

ARTICLES

+ The Biggest Threat Facing Middle-Age Men Isn’t Smoking or Obesity. It’s Loneliness. – Boston Globe

CrossFit WOD for Tuesday 3/28

establish a 1RM push press within 15 minutes, then

4 rounds for time:
20 push press, 35/25kg
20 toes-to-bar
20 sumo deadlift high-pull, 35/25kg

Post time to whiteboard!

HellaFit WOD

Find out at class!

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Monday Benching

Lindsay C, Gina M, Nadia T

Great work this weekend with CGO 17.3! After Week 2 of the FCF Intramural Open our standings are: 1.) FLEX APPEAL, 2.) Thundercats, 3.) Blue Barracudas

Quick overview of this week’s training: bench presses, thruster/pullups, dip/kb swings/t2b/push press/burpees, DIANE, clean/ring row/slam ball, CGO 17.4, row/situps/double unders/wall ball, and Grayson’s SWAT GEAR SHUTTLE! Oooooh.

ARTICLES

+ How To Stop a Cold Dead In Its Tracks – CrossFit Invictus

CrossFit WOD for Monday 3/13

bench press 4x3x85%

AMRAP in 7 minutes:
3 thrusters, 43/29kg
3 pullups
6 thrusters, 43/29kg
6 pullups
9 thrusters, 43/29kg
9 pullups
etc.

Post score to whiteboard!

NOTE: We have a special 3:30pm variation of the workout to celebrate a huge WODclub milestone for Aimee P! Come join if you can.

Olympic Weightlifting WOD

lifts: snatches up to 92%, back squats up to 95, and snatch-grip Romanian deadlifts
accessories: box jumps, death march, Chinese plank

Kettlebell WOD

Ground Force
Drills for perfecting swings

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YGIG

Due to lack of attendance we are cancelling our Thursday 12pm CrossFit classes for the time being.

It’ll come back when the demand is there.

ARTICLES

+ Defeat Poor CrossFit Movement with These Work-Rest Strategies – Breaking Muscle

CrossFit WOD for Wednesday 3/1

Health & Fitness

You Go, I Go, for time:
400m run together
50 strict pullups
100 burpees
150 ab-mat situps
400m run together
150 med ball cleans, 20/14#
200 perfectly-vertical kettlebell swings, 20/12kg
250 air squats
400m run together

Performance

You Go, I Go, for time:
400m kettlebell run together, 20/12kg
50 strict chest-to-bar pullups
100 target burpees, 6″ off of taller person’s highest reach
150 GHDSU
400m kettlebell run together, 20/12kg
150 med ball cleans, 30/20#
200 perfectly-vertical kettlebell swings, 24/16kg
250 jumping air squats
400m kettlebell run together, 20/12kg

30:00 limit. Post time to whiteboard.

Olympic Weightlifting WOD

lifts: front squat, clean + double jerks, push press
accessories: offset good mornings, weighted k2e, sotts press

Kettlebell WOD

Ground Force > Turkish Getup Skill Work > Swing Finisher

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