If you’re not on the Foundation Barbell/Level 2 Facebook page we have started a little accessory program called “The THICCening” Many athletes are looking to improve themselves to reach the next level: hit those higher skills like muscle-ups, handstand pushups, pistols, and more. In classes we practice the skills thoroughly enough, but maybe still can’t […]
CrossFit WOD for Tuesday 2/25/2020 “THE CHIEF” 3:00 AMRAP:3 power cleans 6 pushups 9 squats Rest 1:00. Repeat for a total of 5 cycles. Rx = 64/43/29kg, Rx+ = clean & jerk, T-pushups. Share total reps per round to whiteboard (should have 5 scores per person). Post-workout will be muscle-up positional work or EMOM muscle-ups. READ: Is […]
CrossFit WOD for Monday 2/24 Rogue Qualifier 20.3AMRAP in 20:00 100 double unders 80 alternating dumbbell snatches, 50/35/20lbs 100 double unders 60 toes-to-bar 100 double unders 40 double dumbbell squat, 2×50/35/20lbs 100 double unders 20 strict HSPU Share score to whiteboard. Compare to 1/24/2020. Post workout will be calf stretching and chair stretching. READ: Wodapalooza Leads the Way for Inclusive Competitions – Morning […]
CrossFit WOD for Sunday 2/23/2020 “LOREDO” 6 rft: 24 squats 24 pushups 24 lunges 400m run Share time to whiteboard! READ: 10 Essential Questions: Amanda K – Mountaineers WATCH:
CrossFit WOD for Saturday 2/22/2020 EMOM x 21:00 a. 200m run/250m row b. 10 box jump overs c. 10 pull-ups Challenge yourself with higher boxes but complete the work every interval! Share attendance to whiteboard. Post workout is lower leg rollout and lat foam rolling. READ: Zion Williamson Is More Than a Walking Mixtape – […]
CrossFit WOD for Friday 2/21/2020 DB “HAMMER”5 rounds for time: 5 dumbbell power cleans 5 dumbbell squats 5 dumbbell jerks 20 pull-ups (Performance does 10 L-pullups) Rest 1:30 between rounds. Rx = 2×50/35/20lbs dumbbells. Share total time to whiteboard. Post-workout is 2:00+ bar in trap/side then 2:00+ chair stretch/side. READ: 10 Best Exercises For Your […]
CrossFit WOD for Thursday 2/20/2020 400m walking lunge for time + some other stuff like tabata and jerks Share time to whiteboard! Post workout is the Hips of Glory + Super Pigeon complex. READ: Benefits of Walking Lunges – BarBendRECIPE: Paleo Lunchboxes (Part 3) – Nom Nom PaleoWATCH:
CrossFit WOD for Wednesday 2/19/2020 10 rounds for time:3 overhead squats, 74/50/35kg6 bar muscle-ups12 pogo burpees Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest. READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell PhysioWATCH:
What do you usually ALWAYS have in your fridge? What’s on your usual grocery list? CrossFit WOD for Tuesday 2/18/2020 AMRAP in 10:0010 HSPU20/15 calories30 single leg squats Share score to whiteboard. Post-workout is SLIPS! READ: Strength Training is Vital in Avoiding Injury and Staying Independent As You Age – Washington PostWATCH:
A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team. You in? (I’ll be programming training into classes regardless) CrossFit WOD for President’s Day Monday 2/17 5 rounds for time: 30 wall ball, 20/14/8lbs to 10/9/9′ 10 deadlifts, 114/70/45kg Share time to whiteboard. Post-workout should […]
