Tag Archive for: ARMOR BUILDING

WORKOUT for Wednesday 11/2/2022

every :90 x8 rounds complete the following complex for best load:
power clean + hang clean + (full) clean

(2:30 to work, 2:30 to rest)
15/20/25 calorie row
10 box jumps, 20/24/32″
2 cleans

Repeat for 5 rounds. Post heaviest cleans to whiteboard!

ENGINE for Wednesday 11/2/2022

a. kettlebell ARMOR BUILDING
b. jump roping

BODYBUILDING for Wednesday 11/2/2022

AMRAP in 8 minutes:
8+ tempo KB lat pullover
8+ clapping pushups
8+ tempo dips

AMRAP in 8 minutes:
8 weighted/strict pullups
10 KB Gorilla row

AMRAP in 8 minutes:
10 MB hip-back extensions
10 Chinese lat delt raises
10 front delt raises


Michi joins the WODclub at the 1000 level!

Here’s the plan this week:

+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times

CrossFit WOD for Monday 2/12

Halved CGO 12.4/13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4

snatch complex, individualized for your weaknesses, back squats

Powerlifting WOD –  Week 6/7, Day 1/4

wide-stance good morning 3RM

Kettlebell WOD

accessories+mobility, then


YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats


+ Enhancing Low Back Health Through Stabilization Exercise (PDF) – University of Waterloo

CrossFit WOD for Wednesday 1/3

establish within 15 minutes each:
– snatch 1RM
– 500m row

Let’s establish some numbers for 2018 so we can direct our training purposefully! First we’ll start with these two lifts and follow it up with some row sprints. How’s your technique? Do you know how to sprint start?

Post results to whiteboard!

Kettlebell WOD

warm up + accessories

complete 300 double kettlebell swings with perfect form. every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats



+ Armor Building, by Dan John – T-Nation

CrossFit WOD for Tuesday 12/12


crawling & tumbling

YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats

– complete 300 double kettlebell swings with perfect form.
– every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats

bonus: turkish get-ups / arm bars / windmills

HIIT WOD – 12pm/5:30pm

Short Interval

:40 on/:20 off for 16:00
– hop squatch ladder
– lateral shuffle shuttle
– seated med ball Russian twist, R side
– seated med ball Russian twist, L side

:30 on/:15 off for 12:00
– seated row (CS)
– slam ball squat thrusts
– rolling v-up

:20 on/:10 off for 8:00
– burpee box jump over
– seated Arnold press + squat off med ball

CompEx WOD – 6am

kettlebell class sample (in CrossFit classes)


EMOM for 24 minutes:
– low hang snatch + snatch balance + snatch
– 12 (single leg) t2b
– low hang clean + power jerk + clean + jerk
– 12 HSPU

Gymnastics Strength WOD – 8am

leg development

150 GHD hip extensions
150 banded hip extensions

– GB squat series
– seiza complex

box jump cycling

tabata box jumps

100 calf raises
50 weighted calf raises, inward
50 weighted calf raises, outward

tabata box jumps

100 calf raises

Today is a bittersweet day because we say goodbye to one of our own. Julia will be leaving Seattle for New York.

She was there when we began the #HYFRsquad movement and has been an advocate for the FCF Fam and most recently Foundation Kettlebell.

Safe travels Julia!


+ The Last Straw? Seattle Will Say Goodbye to Plastic Straws, Utensils With Upcoming Ban – The Seattle Times

CrossFit WOD for Saturday 9/9


YGIG for 30 minutes:
4 rounds, alternating sides:
2 kettlebell clean
1 kettlebell press
3 kettlebell front lunge

row for calories

Rx uses 20/12kg. PERFORMANCE uses 24/16kg.

CompEx WOD

EMOM burpees + skills, Track Work, AB’s Birthday Back Squat Extravaganza, front lunges/muscle-ups

Foundations 9

AMRAP in 15 minutes with 1 min rotation
Station 1
60s burpees
60s STEP up 24”/20”
60s push press

Station 2
60s pushup
60s lunges
60s kb swings

Station 3
60s air squats
60s mb situps
60s mb cleans

Station 4
60s dip
60s plate jumps
60s Plate pinch SDHP


back squats to a heavy 5-rep