Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!
tabata front squats, 43/29kg
tabata SDHP, 43/29kg
“JT”
21-15-9 reps for time:
handstand pushups
dips
pushups
Post scores and time to whiteboard!
+ The Art & Science of Tripping Up Stairs – Kottke
This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!
Monday 6/17
“WINGMAN”
2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges
Start and end with a waiter’s walk around the block. Rx = 20/15kg.
Tuesday 6/18
18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg
toes-to-bar
Wednesday 6/19
floor press up to a heavy 7-rep in 10:00, then
7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups
Thursday 6/20
for time:
70 burpees
60 dips
50 box jump over, 24/20″
40 HSPU
30 single-leg squats
20 burpee-pullups
Friday 6/21
5k row for time
then practice SLIPS for as long as your 5k time.
Saturday 6/22
Tag Team DORK
AMRAP in 30:00
60 double
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.
Sunday 6/23
OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!
+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics
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
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
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
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.
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!
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
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
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!
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
