+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.
Post time to whiteboard!
READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep
What’s your best handstand skill? Skills?
10:00 of handstand work
3 rounds for time:
90 double
30 alternating dumbbell snatch, 50/35lbs
Post time to whiteboard!
+ How to Learn Double Unders Fast! – Structure Your Strength
+ Sprints Cutting to the Core of CrossFit – Morning Chalk Up
18.6/VERSUS XI finisher photo
We finished out the 2018 CrossFit Games Open and the Foundation CrossFit Intramural Open on Saturday with VERSUS XI! We’re still tallying up points to see who won the event.
The Foundation Climbers AFTER photo
Then on Sunday a number of athletes and their family and friends run up the stairwells of Seattle’s tallest building to support the Leukemia & Lymphoma Society of Washington. We raised $7334 in the fight against blood cancers.
ARTICLES
+ Fit To Be – Freestyle Connection
CrossFit WOD for Monday 3/26
10-minute handstand, then
7 rounds: snatch + max snatch balances @ 75% of 1RM snatch
Post weight and total reps to whiteboard!
Olympic Weightlifting WOD – Week 4/7, Day 1/3
power snatch + OHS
power clean + split jerk
rack jerk
Powerlifting WOD – Week 4/7, Day 1/3
back squat
bench
weighted pullups
weighted hip extensions
Kettlebell WOD
Simple & Sinister
Week 4: Deficit deadlift 1RM
Box jumps and burpees
ARTICLES
+ Episode 6 featuring Danny Camargo – Team Soul Podcast
+ Handstand Running and modifications – Foundation CrossFit
CrossFit WOD for Wednesday 11/29
5 rounds for time:
15 burpees
15m handstand walk
15 toes-to-bar
15 box jumps, 24/20″
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 2/3
power clean + clean + jerk
clean & jerk
accessories by coach
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady
This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!
ARTICLES
+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen
CrossFit WOD for Friday the 13th
establish a max effort handstand in 10 minutes, then
FIGHT GONE BETTER
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest
Post score to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU
Powerlifting WOD – Week 1/5, Day 3/4
banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps
Gymnastics Strength WOD
GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
