Tag Team DORK AMRAP in 30:00 60 double unders 30 perfectly-vertical kettlebell swings, 24/16kg 15 burpees
Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags. Athete B complete the double unders then tags. Etc for 30:00.
Sunday 6/23
OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00ABhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAB2019-06-16 12:48:462019-06-18 14:04:48Week of 6/17 Through 6/23
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
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
http://www.foundationcrossfit.com/wp-content/uploads/2018/11/CGO-18point3-155.jpg10001500ABhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAB2018-11-25 20:02:312018-11-25 20:02:31Week of 11/26 through 12/2
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
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)
http://www.foundationcrossfit.com/wp-content/uploads/2017/12/CGO-16point2_0041.jpg10001500ABhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAB2017-12-25 18:47:302017-12-27 07:57:00Lift Off 16point3
http://www.foundationcrossfit.com/wp-content/uploads/2017/03/17point3-3.jpg10001500ABhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAB2017-03-27 19:25:382017-03-28 01:32:45Hanging Out
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.