SKILLS for Saturday 7/23/2022 is the DEADLIFT
“YOU GO, I GO” WORKOUT for Saturday 7/23
as many rounds as possible in 20 minutes:
1 power clean
3 jerks
5 deadlift
7 pushups
Rx = 29/43/61kg. One athlete completes one full round before a tag for other partner to go. Use the same barbell. Post score to whiteboard!
SKILLS for Saturday 7/16/2022 is PRESS/JERK
WORKOUT for Saturday 7/16
3:00 intervals of
10/15/20 calorie row
15 burpee over rower
Max KBS in remaining time
“You go, I go” each 3-minute round for 30:00
CompEx for Saturday 7/16
mobility, cardio interval warmup, clean complex, bar muscle-up/thrusters, core finisher
PARTNER WORKOUT for Saturday 10/16/2021
“You Go, I Go”, for time:
300 double unders
250 air squats
200 situps
150 pushups
100 pogo burpees
Post times to whiteboard!
READ: Is It More Important to Run Faster or Run Longer? – Outside
CrossFit WOD for Sunday 3/12
YGIG 10-to-1 for time:
deadlift (1.5x)
bench press (1x)
clean (.75x)
Fitness = 40/30kg, Rx = 55/40kg, Performance = 70/50kg
Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.
Post scores to whiteboard.
HellaFit WOD
The DOWNHILL
for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints
Paul L and Eli S
In today’s You Go I Go each round should be performed as fast as humanly possible.
CrossFit WOD for Thursday 3/9
YGIG 12 rounds for time:
150m row
15 kettlebell snatch, 24/16kg
15 burpees
Post teams and times to whiteboard!
HellaFit WOD
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
There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step!
You need to select a TEAM and that Team needs to also be Foundation CrossFit
No worries, Cheryl C made a little step-by-step thing for you:
Otherwise here’s the actual Team Foundation CrossFit roster so far:
ARTICLES
+ So I Have an “Illness”, Thanks For the Update – Old Country Strong
CrossFit WOD for Wednesday 2/8
dumbbell or kettlebell superset:
– z-press 3×12
– bent-over row
– 1:45 rest
YGIG AMRAP in 20 minutes:
3 thrusters
6 front squats
9 deadlifts
Health = 32/25kg, Rx = 52/38kg, Performance = 70/50kg
Post teams and score to whiteboard.
Olympic Weightlifting WOD
front squats, clean & jerk max
Kettlebell WOD
Ground Force
Skills: TGU
Emom with single and two handed swings
