CrossFit WOD for Sunday 3/8/2020
push press 3-3-2-2-1-1
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post times to whiteboard!
READ: Practice Consistency As a Skill – Breaking Muscle
WATCH:
Tag Archive for: AMD
Andrew S, Kai H, and Ann-Marie D represented Foundation Barbell and FCF this past weekend down in Tacoma.
Andrew S set personal records in his snatch, clean & jerk, and total.
Kai H also set personal records in her snatch, clean & jerk, and total.
Ann-Marie D returned to competition after a year off and took 2nd Place overall while qualifying for USAW Nationals next year.
Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!
ARTICLES
+ Bad Heart? Time to Hit the Gym – CNN
CrossFit WOD for Tuesday 7/17
pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then
21-15-9 reps for time:
hang clean, 52/38kg
push press
Performance: 70/50kg
Fitness: 40/25kg
Post times to whiteboard!
HIIT WOD
50/50 Intervals
Endurance WOD
9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.
Yesterday we had four WODclub celebrations: Rachel (50), Chris (300), Rachael (500), Ann-Marie (1000)
ARTICLES
+ Father Saves Baby Son’s Life with CPR – BBC News
CrossFit WOD for Tuesday 5/1
“OTIS”
AMRAP in 15 minutes:
1-2-3-4-5-6-7-etc of
back squat, 1.5BW/BW
strict press, .75/.5BW
deadlift, 1.5BW/BW
Post rounds completed to comments.
HIIT WOD – 12pm
1-to-1o nose breathing burpee ladder
5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– med ball wood chop
– bear hug kneel-to-stand
– side-to-side rotating plank
– lateral mountain climber
BRING SALLY UP
10-to-1 for time:
lateral hurdle
squat thrust
ABmaggedon
HIIT WOD – 5:30pm
A)
1:00 on/:15 off
agility ladder
battle ropes
toes through rings
banded hip extensions
repeat for 3 rounds
B)
:40 on/:20 off for 10:00
knee tuck and hollow
bench up and over
alternating front scales
*hold active squat position for last round
C)
max Chinese plank hold
Johnrey
Our current barbell program is ending this week! Get registered for the next one before the next one begins on Monday, May 7th. No registration, no play, no exceptions!
Get ready for a load of information on the upcoming changes to our Barbell programs. Should all be up by end of the week.
ARTICLES
+ The Brook Wells Controversy and Why It Matters – Morning Chalk Up
CrossFit WOD for Wednesday 4/18
snatch 1RM
Sandbag Runs (+/-) 60/40lbs
2x400m
3x200m
4x100m
*Rest until you can bring the intensity once again.
Post heaviest snatch, fastest 400m, fastest 200m, and fastest 100m to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
snatch 1RM
max height box jump
Powerlifting WOD – Week 7/7, Day 2/3
bench press 1RM
deadlift 1RM
Adrian hit a 130kg clean & jerk PR at his meet yesterday!
ARTICLES
+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac
CrossFit WOD for Sunday 4/16
AMRAP 14
20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders
Post score to whiteboard!
HellaFit WOD
Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on
How’s your compression?
Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.
We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!
ARTICLES
+ Does Cupping Help Anyone Other Than Olympic Swimmers? – Seattle Times
Answer: Yes, and you can see Leslie B for your cupping needs: SiomClinic.org
CrossFit WOD for Wednesday 4/12
5 rounds for max reps. 1:00 stations of
– burpees
– box jumps, 24/20″
– dips
– jumping lunges
– row (calories)
– plank
Performance = burpees, 30/24″ box jumps, ring dips, pistols, Assault Bike, one-arm plank.
Post score to whiteboard!
Olympic Weightlifting WOD – Week 3 Day 2
no-feet clean + clean + jerk, front squat, dip + jerk drive + jerk
weighted 1/2 situp + situp, kb side bend/side, db bench fly, z-press
Kettlebell WOD
Primal movement (with crawling) warmup (GFE if you have been coming to class)
Swing skill work. Progressing to single-arm swings and snatches.
Squats and presses to finish
Get ready for this Saturday where we will wrap up the 2017 Open with VERSUS X! Register for the event here!
ARTICLES
+ Burpees In the Open: We Aren’t Done Yet! – Break Parallel
CrossFit WOD for Monday 3/20
bench press 5x10x60%
tempo chin ups 2121 4×5
EMOM for 8 minutes: 5 thrusters, 61/43kg
EMOM for 8 minutes: 5 overhead squats, 61/43kg
Olympic Weightlifting WOD
ohs 60/3, 70/2, 80/1 (2)
snatch 60/2, 70/2, 76/1, 82/1, 88/1, 94/1, 98/1
:30 elevated pigeon/side
15 plyo pushup
20 overhand barbell bicep curl
Kettlebell WOD
Ground force
Swing skills
Squats finisher
Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!
ARTICLES
+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin
CrossFit WOD for Saturday 3/18
2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′
1:00 rest between all intervals
Post total reps to whiteboard!
Ann-Marie D receives a clean in power position at the 2016 USAW American Open
CGO 2017 Team Foundation CrossFit so far:
GET TO REGISTERING! It counts as a square in this months BINGO game. Also: make sure you join Team Foundation CrossFit, otherwise you won’t pop up in the Open Team Roster pictured above.
ARTICLES
+ Stretching Exercises Are In as the Next Fitness Fad – New York Times
CrossFit WOD for Saturday 2/4
AMRAP in 20 minutes:
5 power cleans, 66/45kg
10 toes-to-bar
15 wall ball, 20/14# to 10/9′
Post score to whiteboard!
Competition CrossFit
A.
AMRAP in 3:00
70 double unders
21 kettlebell swings
max push press 61/35kg (70/45kg)
1:00 rest, repeat for 3 rounds
B.
for time:
42-36-30-24-18 cal row
21-18-15-12-9 burpee over rower
C.
3 rounds:
3 bar mu + 4 c2b pullups + 5 t2b
3 russian dips + 5 dips + max support shrugs
60sec rest+
D.
1:1 work:rest, each for max reps
5:00 box jump burpee, 24/20″ (no touching box)
4:00 shuttle run, 10m
3:00 power clean, 61/35kg (70/45kg)
2:00 wall ball, 20/14# to 10/9′ (2-for-1)
1:00 pullups (rope climb)
CrossFit Links
