Tag Archive for: CFHQ

Tara & Sean

#LoveWins. Every. Damn. Day.


+ Russell Berger Fired from CrossFit HQ Following String of LBGTQ-Focused Tweets – BarBend
+ A Brief Timeline of the Events that Led to Berger’s Firing – Morning Chalk Up

CrossFit WOD for Thursday 6/7

for time:
40 kettlebell snatches
40 kettlebell clean & jerks
40 handstand pushups

Compare to 24MAR2018. Post time to whiteboard!

HIIT WOD – 12pm

1min work
10 cal row
Max Burpees
1min rest
keep cycling till total of 50 burpees


2min work
10 cal row
Max sandbag lunge steps
1min rest
keep cycling till total of 100 steps


3min work
10 cal row
Max dbl kb press
1min rest
keep cycling till total of 100 steps

HIIT WOD – 5:30pm

1k row
Dynamax wheels

**5 rounds: 1:15 on/45 sec off**
– Dynamax Russian Twists
– Row/AirDyne/Ski Erg
– OH Dynamax Thrusters
– Row/AirDyne/Ski Erg
– Dynamax between leg wall throws


Foundations 2 WOD

tabata intervals of:
goblet squats
ab-mat situps

Post-workout and homework: Hips of Glory

David R and Ryan B

Empty barbells aren’t usually used in workouts, but can be devastating when used in high volume work like today.


+ There Goes the Gayborhood: Seattle’s Shifting Queer Geographies – KCTS9

CrossFit WOD for Thursday 3/22

1. tabata Gymnastics-style plank
2. tabata KBS (Hard-style)
3. tabata ring row
4. tabata push press, 20/15kg
5. tabata burpees
6. tabata muscle snatch, 20/15kg
7. tabata forearm plank
8. tabata KBS (Perfectly-vertical)
9. tabata handstand
10. tabata tuck jumps
11. tabata jumping good mornings, 20/15kg
12. tabata thrusters, 20/15kg

Post total reps to whiteboard!


7 rounds
Row 250m
1 weighted rope pull
rest 1min


7 rounds
Row 250m
12 Double KB Step Ups
rest 1min

Monica T deadlifts as Olga C passes judgement at last year’s 16.4 event.

Interested in a powerlifting cycle to build up specifically your back squat, bench press, strict press, deadlift, and strict pullups? We’ll be starting alongside the 6am Olympic Weightlifting classes today. Email us at barbell@foundationcrossfit.com if interested!


+ Déjà Vu All Over Again – CrossFit Games

CrossFit WOD for Monday 6/5

deadlift 3x2x90%, 2x2x93%, 1x1x95%, then

for time: 60 burpees box jump overs. Performance = 24/20″, Fitness = 20/12″, Health = 2×25/20kg bumpers.

Post time to whiteboard!

Olympic Weightlifting WOD

2-position clean, rack jerk, pause front squat

Kettlebell WOD

– Primal movement mobility
– Turkish Getup practice to warmup. Focus on doing movement with light and with control.
– Snatch skill work. Focus on volume. Squats and halos to help keep heart rate up.