Tag Archive for: DT

WORKOUT for Wednesday 5/25/2022

establish a heavy split jerk in 12:00, then

AMRAP in 15:00
12 deadlifts
9 hang cleans
6 push jerks

No power jerks or push presses allowed! Post jerk and score to whiteboard.


The CGO 22.1 Crew

If you signed up for the CrossFit Games Open you have until 5pm to complete the workout and input your score! Do it now.

You can still play in our Intramural Open- register today!

WORKOUT for Monday 2/28/2021

10-15-20-25-30 reps for time:
kettlebell deadlifts
kettlebell hang cleans
kettlebell jerks

2x 8/12/20kg. Post time to whiteboard!


We have more colors in and available at limited sizes and quantities- grab one (or more) while you can!

WORKOUT for Monday 12/27/2021

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

or if you’ve done that more than thrice try

for time:
60 deadlifts
45 hang power cleans
30 push jerks

Rx = 30/45/70kg. Post time to whiteboard!

READ: There’s a Name For What You’re Feeling- It’s Called Languishing – NY Times

Our belief in our standard for high-rep deadlifts is to focus on the quads and the glutes flexing as hard as possible, along with the abs. Leave the shoulders alone as it can actually get you to overextend, leading to unneeded stress in your lower back.

WORKOUT for Monday 7/12/2021


Coaches choice, then 2 rounds of 1-2-3-2-1 hanstand pushup strength progressions


As many reps as possible in 15 minutes:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 45/70kg. Post score to whiteboard!

READ: How Steak Became Manly and Salads Became Feminine – The Conversation

Dave and Kelsey


Monday 12/10

work up to a heavy snatch, then

9-7-5 reps for time:
ring muscle-ups
(squat) snatches, 61/43kg

Post time to whiteboard.

Tuesday 12/11

work up to a heavy set of  1 clean + 2 jerks, then

3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#

500m row
50 unbroken DU
25 unbroken wall ball, 30/20#

Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.

Wednesday 12/12

for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups

*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.

Thursday 12/13

deadlift 4×7 at 60-70% of 1RM, then

5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.

Friday 12/14

back squat 5-5-4-4-2-2-1-1-1, then

21-15-9 reps for time:
thrusters, 42/29kg

Go all out and meet the goal of going sub-5:00. Post time to whiteboard.

Saturday 12/15

find a heavy set of a 3-rep bench press in 20 minutes, then

AMRAP in 4 min:
400m run
max air squats

AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#

AMRAP in 4 min:
400m run
max burpees

The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.

Sunday 12/16

every 90 seconds for 39 minutes: 1 snatch

– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts

Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.


+ Mark Your Calendars: 2019 CrossFit Open Dates Announced – Morning Chalk Up
+ New Discovery May Soon Allow You to Eat Whatever You Want Without Gaining Weight – Forbes


View this post on Instagram


@katherineenye (71kg, @hookgripusa) snatching a junior and senior American Record of 107kg/236lb! With a great save too!

A post shared by hookgrip (@hookgrip) on

Say hi to the February 2018 FOUNDATIONS Graduates!


+ Mirai Nagasu Leaps Into History With Olympic Triple Axel – CNN

CrossFit WOD for Tuesday 2/13

jerk 5-4-3-2-1, then

for time:
30 push jerks
45 hang power cleans
60 deadlifts

Rx = 70/45kg. Post times to whiteboard!

CompEx WOD

MFT #1389


Long Interval

3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel

For 16:00 5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate

:90 on, :30 off for 8:00
MB up & over

Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar

“So what’s this seminar we’re hosting on Tuesday all about?”


This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movement standards and learn to create universal progressions.

Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pulling
– The theory of Blocking Movement

This seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means


+ Scaling Your WOD, It Goes Both Ways – Just Alyssa


– Community CrossFit class on Sunday, 9/24 at Noon!
– Carl Paoli brings his Freestyle Connection Seminar to FCF on Tuesday, 9/26! Late evening classes cancelled for the event.

CrossFit WOD for Thursday 9/21

AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats

rest 5 minutes then

AMRAP in 10 minutes:
12 deadlifts, 70/48kg
9 hang power cleans, 70/48kg
6 jerks, 70/48kg

Performance does it in reverse order (DT then CINDY).

Post both scores to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:

A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.

As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!


+ Russian Insider Says State-Run Doping Fueled Olympic Gold – NY Times
+ (Weightlifter) Apti Aukhadov (RUS) Officially Loses 2012 Silver Medal – FloElite
+ Icarus: A Doping House of Cards Tumbles Down – The Atlantic

CrossFit WOD for Monday 8/14


5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks

Rx = 70/50kg, Fitness & Health = 43/29kg, Performance goes for Double DT in the allotted time cap of 15 minutes.

Post time or time cap to whiteboard!

Olympic Weightlifting WOD

snatch, back squat, snatch pull

Powerlifting WOD

back squat, bench press, weighted pullups, GHD situp holds, kettlebell swings, HSPU

Kettlebell WOD

– Primal movement
– Mobility work
– Getup skills
– Swing skills

The June 2017 Foundations Graduates!

CrossFit WOD for Tuesday 7/4


Regionals NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg

Time cap is 20 minutes. Test the original version of NATE this Friday.

Post time/rounds to whiteboard.



5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg

Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.

Post time to whiteboard.



for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.

Post time to whiteboard.

Devin B

With the bar in the overhead position we’d like to see the wrists relaxed, stacked wrists, elbows, shoulder, rib cage, hips, knees, and ankles.

CrossFit WOD for Saturday 4/29

YGIG AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 jerks

– rest 3 minutes –

YGIG AMRAP in 12 minutes:
6 jerks
9 hang power cleans
12 deadlifts

Rx = 70/50kg, Fitness = 35/25kg. Post scores to whiteboard.

Competitive Exercise – 8am

Remember: we added a 12pm CompEx class on Sundays now too!

CFG 16.6


for time:
10 squat cleans, 75kg
8 squat cleans, 80kg
6 squat cleans, 88kg
4 squat cleans, 93kg
2 squat cleans, 100kg



YGIG for time:

20 burpees
15 sandbag cleans
weighted hill sprint

30 burpees
25 sandbag clean
weighted hill sprint

Foundations Class Graduation!

Filthy Fifties