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#20point3 Announced!

It’s a repeat!

CrossFit WOD for Friday 10/25

CGO 20.3 aka CGO 18.4 – Rx

for time:
21-15-9
deadlift, 102/70kg
hspu
– then –
21-15-9 deadlift, 143/93kg
50′ handstand walk

CGO 20.3 aka CGO 18.4 – Scaled

for time:
21-15-9
deadlift, 61/43kg
hand-release pushup
– then –
21-15-9 deadlift, 83/61kg
50′ bear crawl

Yes, that terrible handstand pushup standard is back. Time cap is 9:00. Post score/time to whiteboard!

FRIDAY NIGHT LIGHTS BEGINS at 5:30pm!

CrossFit WOD for Saturday 10/26

You Go, I Go!
AMRAP in 5:00 of
3 power cleans, 61/43kg
6 burpees
9 air squats

Rest 1:00 then repeat for a total of 5 cycles for max total reps. Athlete A does 3 power cleans, Athlete B does 6 burpees, Athlete A does 9 air squats, Athlete B does 3 power cleans, etc.

CrossFit WOD for Sunday 10/27

50-35-20 reps for time:
wall ball, 20/14lbs to 10/9′
double unders
kettlebell swings, 24/16kg

READ: CGO 20.3 Official Scorecard – CrossFit
WATCH: 20.3 Beginner & Intermediate Strategy – Invictus

ALSO WATCH: 20.3 Strategy, Tips, and Advice for HSPU, HS Walking & Deadlifts – Invictus

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Wednesday 8/7/19

CrossFit WOD for Wednesday, August 7th

“DIANE”
21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups

Post time to whiteboard.

Run Club, 6:30pm

We will meet at the bottom of the ramp, jog over to the track and do a team warmup.

2 rounds
2x400m, :45 rest b/t
3:00 rest

8x100m, :10 rest b/t
3:00 rest

2x400m, :45 rest b/t

Pacing: For the 400’s add :45 to your Mile PR Pace then divide by 4. Example: if mile PR is 6:15 my pace for the 400’s today should be 1:45 (6:15+:45=7:00, 7:00/4=1:45). The 100s should be fast, but not a full-on sprint. Take a calculated risk and see if you can push it keeping in mind you have two 400m as a finale. The 100s are the focus of the workout today.

ARTICLES

+ Ch 1: How Under Armour Is Helping James Newbury Prep, Train, and Recover – BarBend
+ Get To Know Maxwell’s Equations- You’re Using Them Right Now – WIRED

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Wednesday 7/31/19

Here’s your new challenge for this week. Regular barbell DIANE next Wednesday.

CrossFit WOD for July 31st

DOUBLE KETTLEBELL-IN-HAND DIANE

21-15-9 reps for time:
two-in-hand kettlebell deadlifts, 2×48/32kg
strict handstand pushups

Post time to whiteboard.

ARTICLES

+ PrEP Made HIV Prevention Easier- And Now It’s Getting Even Easier – WIRED
+ After Legalizing Marijuana, Colorado Saw ‘Significant Decrease’ In Opiod Prescriptions – Marijana Moment

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Thursday 7/11

TBT to when we could watch you during your 400m runs

CrossFit WOD for Thursday 7/11

21-15-9 reps for time:
squat clean, 70/45kg
HSPU

Post time to whiteboard!

ARTICLES

+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times

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CGO 18.4 is…

ARTICLES

+ Strike-Mvmnt Pace Review – As Many Reviews As Possible
+ The Pace – Strike-Mvmnt

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 cap for both parts. Post score/time to whiteboard.

Olympic Weightlifting WOD

hang clean + clean + jerk

Powerlifting WOD

back squat
press
power clean

Gymnastics Strength WOD

handstand pushup and handstand walking development

Kettlebell WOD

Simple & Sinister

Banded Sumo Deadlift 2×10 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets

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Deadlifts & Handstand Pushups

Throwback Thursday: Open Season at CrossFit SLU

ARTICLES

+ Late Sleepers Are Tired of Being Discriminated Against. And Science Has Their Back – Vox

CrossFit WOD for Thursday 3/15

DIANE

21-15-9 rounds for time:
deadlift, 102/65kg
handstand pushups

Post time to whiteboard!

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A.) Deadlifts or B.) Deadlifts?

You choose. Originally we were doing the deadlift/step-up workout on Saturday, but we’ve changed it to the “Memorial For Daniel” team workout, in honor of Officer Daniel McCartney who was also a coach at CrossFit Yelm. You can read more about what happened in the link below.

ARTICLES

+ Pierce County Deputy Shot After Responding to a Burglary – Kiro 7

CrossFit WOD for Thursday 1/18

3 rounds for time:
deadlift, 102/65kg
HSPU

or

9-15-21-15-9 reps for time:
deadlift, 80/55kg
step-ups, 24/20″

HIIT WOD

Tempo / Time Trial

Double Under practice
– then –
Focus on good standards and form
3 rds
10 Wall Balls
10 Box Jumps
5 Pull Ups

Workout:

Amrap 20 min
1 gym length bear crawl
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length lunge
1 gym length crab crawl
AB 20 calories

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Say Bye Bye (For Now) On Sunday

Cheryl & Wendy

Wendy C and Cheryl C will be leaving us for NYC soon and they want to celebrate this Sunday! They’ll be there for all three classes (9am, 10am, and 11am) as we hit three different workouts: ANNIE, EMOM lifts, and THE CHIEF, respectively.

DID YOU KNOW: These two actually met during a FESTIVUS Competition event when CrossFit SLU hosted one time?

ARTICLES

+ Fat Loss For Athletes – Three Tier Tactical

Saturday morning’s Competitive CrossFit class at 8am will do their best to tackle ALL FOUR of these that morning.

CrossFit WOD for Friday 4/21

for time:
21 deadlifts
21 handstand pushups
50 double unders
50 situps
15 deadlifts
15 handstand pushups
50 double unders
50 situps
9 deadlifts
9 handstand pushups
50 double unders
50 situps

Rx = 102/70kg, Performance = strict HSPU, UB double unders, Fitness/Health = “DIANE”. Compare to 15MAR2017. Post time to whiteboard.

Olympic Weightlifting WOD

snatch + snatch balance with hold, clean & jerk with hold, overhead squats

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BINGO!

In February we launched out our first ever FCF Bingo game, where our athletes, if they wanted, grabbed some custom bingo cards and went to town on getting boxes checked off by coaches. Our idea behind it was to help our community grow by doing a little more than showing up for the WOD and then head home.

 

Big congrats t to Melissa F., Jon W., and Jeffrey H. for winning the drawing for completing one full Bingo and big big congratulations to Chip C. who was able to get TWO Bingos!

And no winners with a blackout card. Womp womp.

Thanks for participating along. We enjoyed seeing your FCF pride, your check-ins online, your post-WOD selfies (plus ALL the hashtags), music playlists, and completing the CrossFit Online Judges Course (trust us, we know how hard you worked for that)!

As always, we strive to make you guys better, reach goals, and hope that you enjoy the journey with us. What did you think of the game and will you play it again? The more participation we get the better the prizes become!

ARTICLES

+ 17.2 Shout Outs – Foundation CrossFit

CrossFit WOD for Wednesday 3/15

“DIANE”

21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups

Compare to 09DEC2016. Post score to whiteboard!

Olympic Weightlifting WOD

lifts: clean & jerks, front squats, clean grip RDL
accessories: kb rack split squats/side, depth jumps, half-kneeling kb halo

Kettlebell WOD

Ground Force
Armour Building Drills
Swing finisher

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