WORKOUT for Saturday 4/9/2022
max snatch
max clean & jerk
Post results to whiteboard!
WATCH:
WORKOUT for Saturday 4/9/2022
max snatch
max clean & jerk
Post results to whiteboard!
WATCH:
The crew from 22.2
This weekend is the FINAL CrossFit Games Open workout of the 2022 season and we’re going to finish it with a bang! We’ll be grilling and we’ll have a keg for those completing/judging/watching the 22.3 throwdown.
We’ll also finish this season out with two more events for those present!
WORKOUT for Monday 3/7/2022
AMRAP in 15:00
15 toes-to-bar
10 thrusters
5 cleans
15 chest-to-bar
10 thrusters
5 jerks
then in 7:00 establish a 1RM snatch
Rx = 24/35/53kg. Post both score and max weight to whiteboard!
WATCH:
Accessory work usually accompanies the “big lifts” in strength progressions. These help develop parts of the body to improve the lift, or to shore up the weak links in the chain. Traditional bodybuilding was born from the strength sports of yesterday and have become more appealing to the masses since it’s all visually pleasing.
WORKOUT for Friday 9/3/2021
snatch to a heavy single in 15 minutes
*55-65-75-85-95 (3)
3 rounds
8-12 Sumo deadlift
8-12 GHR/Nordic curls
3 rounds
10-15 seated good mornings
10-15 push press
3 rounds
30 tibialis raises
30 FHL calf raises
Post heaviest snatch to whiteboard!
PROGRAMMING
Monday 12/10
work up to a heavy snatch, then
“AMANDA”
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
Rx
3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#
Performance
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
“DT”
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
“FRAN”
21-15-9 reps for time:
thrusters, 42/29kg
pullups
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.
ARTICLES
+ 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
Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:
jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.
ARTICLES
+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle
CrossFit WOD for Monday 8/20
COMPLEX FRAN
for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg
Post time to whiteboard! Compare here.
Olympic Weightlifting WOD – Week 4/4, Day 1/3
1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only
Powerlifting WOD – Week 4/4, Day 1/3
back squat max
sumo deadlift max
Kettlebell WOD
##Warmup
– Joint prep
– Sandbag drags
##Strengh
– 5:00 min double bell rack hold
##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.
**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges
##Accessory work
– Odd object TGU!!!
Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space
ARTICLES
+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key
Part 2 (see Monday’s post for Part 1):
CrossFit WOD for Friday 7/20
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk
midline, 200 reps
strength, using the orange sheet in the back
Powerlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
box jump 6 sets of 3 jumps at 75% of max box jump
press 85/5+
deadlift 70/5 (6)
Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15
20 squats between each deadlift accessory
CrossFit WOD for Saturday 7/21
3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl
CrossFit WOD for Sunday 7/22
CINDY
as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats
OR
MARY
as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups
then
establish a heavy deadlift in 10:00
The end of the current Olympic Weightlifting and Powerlifting cycle ends this week. Today you get a taste of what athletes work on in those programs.
Click here or the photo above to register for the next Foundation Barbell cycle.
If you’re on the fence, don’t worry. Next week we’ll have a chance to establish some maxes and truly see if you want to focus on these lifts.
ARTICLES
+ The 1RM Is Dead – T-Nation
CrossFit WOD for Thursday 6/14
hang snatch + snatch, then establish a heavy snatch
snatch pulls 3x2x105. :90 rests between sets.
back squats 3x5x80-85. 2:00 rests. Last set should be for maximum reps (minimum of 5). Focus on speed up.
Post attendance to whiteboard!
HIIT WOD – Special Edition 6am & 5:30pm
Laps, movement patterns
E3MOM x 3
– 25 burpees
– 15 ball slams
E3MOM x 3
– 20 burpees
– 20 ball slams
E3MOM x 3
– 15 burpees
– 25 ball slams
ABmaggedon
HIIT WOD – 12pm
6 rounds of each cycle
Every 2 mins
10 burpees
10 sandbag cleans
Rest 1 min
Every 2 mins
10 tuck jumps
10 sandbag squats
Rest 1 min
Every 2 mins
10 grasshoppers
10 moutain climbers
10 sandbag thrusters
Foundations 5 WOD
Panic Breathing
500-400-300-200-100 rows for time while partner holds double kb rack position
Post time and partner to whiteboard!
Our current barbell program is ending this week! Get registered for the next one before the next one begins on Monday, May 7th. No registration, no play, no exceptions!
Get ready for a load of information on the upcoming changes to our Barbell programs. Should all be up by end of the week.
ARTICLES
+ The Brook Wells Controversy and Why It Matters – Morning Chalk Up
CrossFit WOD for Wednesday 4/18
snatch 1RM
Sandbag Runs (+/-) 60/40lbs
2x400m
3x200m
4x100m
*Rest until you can bring the intensity once again.
Post heaviest snatch, fastest 400m, fastest 200m, and fastest 100m to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
snatch 1RM
max height box jump
Powerlifting WOD – Week 7/7, Day 2/3
bench press 1RM
deadlift 1RM
ARTICLES
+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW
CrossFit WOD for Friday 2/23
CGO 18.1 – Rx
AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row
CGO 18.1 – Scaled
AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row
Post score to http://games.crossfit.com/ and the whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)
snatch max, clean & jerk max
Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)
Lower MAX (back squat, front squat, OHS, deadlift, etc)
Gymnastics Strength WOD
handstand pushup development!
Kettlebell WOD
So sign up now so you can get drafted to one of the three teams for the Intramural Open!
It’s Presidents Day and we’re open regular hours. If you have the day off come workout early then go see Black Panther!
ARTICLES
+ Speal: A David and Goliath Story – Chris Spealler
CrossFit WOD for Monday 2/19
100 pullups for time (attempt your max set), then
establish a 1RM clean & jerk in 20 minutes, then
6 sets of max dips
Post all three results to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 1/3
snatch max
Powerlifting WOD – Week 7/7, Day 1/4
back squat 1RM
Kettlebell WOD
1k row, then
10-to-1 reps of:
strict sit ups
lunges
push ups
goblet squats
swings
3 rounds, 10 reps each:
kb halo
prying squats
single leg deadlift, left + right
dips
info@foundationcrossfit.com
Mailing Address
1122 E Pike St. #1385
Seattle, WA 98122
Physical Address
1415 12th Ave
Seattle, WA, 98122