Play outside while you have a chance to soak up the sun!
ARTICLES
+ Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up
CrossFit WOD for Friday 8/10
“CHELSEA” (Fitness)
every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats
or
“MEREDITH” (Performance)
every minute on the minute for 30 minutes:
5 HSPU
10 pistols, alternating
15 pullups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 2/4, Day 3/3
muscle clean
clean pull + hang clean + clean
clean pull + clean variation
clean pull
rack jerk
Powerlifting WOD – Week 2/4, Day 3/3
strict press
deadlift
Dimel deadlift
Sumo Romanian deadlift
Romanian deadlift
midline
CrossFit WOD for Saturday 8/11
You Go, I Go
10 1:00 rounds:
25 air squats
max clean & jerks, 70/49kg
Take at least 2:00 to rest between attempts.
Post score (total C&J) to whiteboard!
CrossFit WOD for Sunday 8/12
for time:
1.5 mile run
100 wall ball, 20/14 lbs
50 burpees
25 bar muscle-up
Post time to whiteboard!
Ander, contemplating whether to show up on Saturday morning
This SATURDAY morning at 8:30am
1/2 Marathon Row by yourself
– OR –
Team Marathon Row (between two rowers and as many teammates as you like)
Just show up. I’m putting you and those rowers outside in (hopefully) the sun, so bring your buddies, hydration, and some sun protection.
ARTICLES
+ The Viral Video Star Behind the Fitness Fad That May Replace CrossFit – The Atlantic
CrossFit WOD for Thursday 8/9
as many reps as possible in 12 minutes:
30 double unders
10 burpees
3 muscle-ups
Post score to whiteboard!
HIIT WOD
12 intervals
– bear crawl
– jumping lunges
– burpee broad jumps
* all movements for max distance
– plank
– forearm plank
– one-arm plank, L
– one-arm plank, R
– forearm plank
– plank
:50 on, :10 off for 10:00
10 tuck jumps
8 slam ball
6 inchworm + pushup
4 no-arm burpees
– ABS, GLUTES, BACK, GLUTES, ABS
stretch!
Endurance WOD – On your own, out somewhere in the world!
two rounds:
25:00 run, 1:00 walk
Have a start point noting where the 1st run ends. Walk around to rest, then attempt to get back where you started on the 2nd round. Measure the distance covered between both runs.
Gabrielle, Jessie, and Melissa board bench pressing
Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!
ARTICLES
+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)
CrossFit WOD for Wednesday 8/8
1-1/4 front squats 5×6, then
21-15-9 reps for time:
push press
power clean
Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg
Compare to 13JUN2018. Post time to whiteboard!
Olympic Weightlifting WOD
snatch pull + hang snatch + snatch
snatch pull + snatch variation
snatch pulls
back squats
accessories
Powerlifting WOD
power cleans
bench press
dumbbell bench press
Tate press
JM press
bicep openers
Kettlebell WOD
Get a taste of our HIIT classes in CrossFit class today!
ARTICLES
+ Imperfect Produce: Community-Supported Agriculture Delivery Service – Imperfect Produce
Would you be interested if Foundation CrossFit became a drop-off location? PS: This is my referral link.
CrossFit / HIIT WOD for Tuesday 8/7
shoulder taps, 90/90 hips, plate row, turtles, cossack squats, handstand/Hindu/dive-bomber pushups, pushup hold, mountain climbers, plate arcs, burpees, bicycle crunches, good mornings, jumping jacks, etc.
Endurance WOD
each for time:
800m
400m
200m
400m
800m
The test is to run above medium-hard effort for all efforts, and ideally match the 800m times.
This week you can look forward to NOT THE CHIEF (deadlifts, pistols, pushups), handstand pushups, a HIIT workout, more 1-1/4 front squats, push presses/power cleans, double unders/burpees/muscle-ups, pullups/pushups/squats or HSPU/pistols/pullups, You Go I Go squats and clean & jerks, and a run/wall ball/burpee/bar muscle-up chipper.
ARTICLES
+ CrossFit Games 2018 Podium – BarBend
CrossFit WOD for Monday 8/6
NOT THE CHIEF
5 rounds for max total reps
3:00 AMRAP of
3 deadlifts, 102/65kg
6 pistols
9 pushups
1:00 rest between AMRAPS. Compare to 6/9
Post score to whiteboard!
Olympic Weightlifting WOD
snatch pull + hang snatch + snatch
snatch pull to hip + (snatch variation)
clean pull + hang clean + jerk
clean pull to hip + (clean variation)
rack jerk
Powerlifting WOD
back squats up to 85%
sumo deadlifts triples
Kettlebell WOD
## Workout
– 500m row
– Complex A
– 500m row
– Complex A
– 500m row
– Complex B
– 500m row
– Complex B
Complex A, single arm/per side
– 5 swings
– 5 snatches
– 5 windmills
Complex B, double bells
– 10 deadlifts
– 10 side bends
– 5 cleans
– 6 alternating press
– 6 squats
Gina
ARTICLES
+ Dave Castro Announces Events at Athlete Ceremony – CrossFit Games
To show how global CrossFit has become they did a nice little athlete ceremony (and discussed some of the upcoming events)
2018 CrossFit Games | Athlete Ceremony
2018 CrossFit Games | Athlete Ceremony
Posted by The CrossFit Games on Thursday, August 2, 2018
CrossFit WOD for 8/3
3 rounds for time:
15 thrusters, 43/29kg
15 pullups
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 3/3
front squats
clean pull + (power) clean + jerk
clean pull
rack jerk
Powerlifting WOD – Week 1/4, Day 3/3
press
deadlift
The 2018 CrossFit Games – Individual Marathon Row
The 2018 CrossFit Games Individual Marathon Row. For full event details, click here: https://games.crossfit.com/workouts/games/2018#events-details
Posted by The CrossFit Games on Wednesday, August 1, 2018
How was that marathon row? Watch it in its entirety? Or just the highlights?
2018 CrossFit Games – Individual Marathon Row
The 2018 CrossFit Games Individual Marathon Row. For full event details, click here: https://games.crossfit.com/workouts/games/2018#events-details
Posted by The CrossFit Games on Wednesday, August 1, 2018
ARTICLES
+ HAHAHAHA- Look at the WOD from CrossFit.com for today
Maybe we’ll allow some people to do it if they really want next weekend.
CrossFit WOD for Thursday 8/2
TRIPLE 3
for time:
3k row
300 double unders
3 mile run
Scale as needed! Post time to whiteboard.
HIIT WOD
Death By 10′ Bear Crawl
GLUTES!
tabata burpee tuck jumps
HIP FLEXORS!
10-to-1 jumping lunges & k2e
BACK EXTENSORS!
1-to-10 cossack squats & lateral ladders
ABS!
Endurance WOD – On your own!
Run for 45:00 to 90:00 w/o stopping.
Note pace and distance covered. Focus on different drills for form (POSE, Fall, Pull) to stave off boredom or repetitiveness.
