Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.
Post scores to whiteboard.
HellaFit WOD
The DOWNHILL
for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints
https://www.foundationcrossfit.com/wp-content/uploads/2017/02/13913601_1166742023397726_3670510795096391379_o.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-03-11 17:40:192017-03-11 21:50:28YGIG Linda
You Go, I Go, for time:
400m run together
50 strict pullups
100 burpees
150 ab-mat situps
400m run together
150 med ball cleans, 20/14#
200 perfectly-vertical kettlebell swings, 20/12kg
250 air squats
400m run together
Performance
You Go, I Go, for time:
400m kettlebell run together, 20/12kg
50 strict chest-to-bar pullups
100 target burpees, 6″ off of taller person’s highest reach
150 GHDSU
400m kettlebell run together, 20/12kg
150 med ball cleans, 30/20#
200 perfectly-vertical kettlebell swings, 24/16kg
250 jumping air squats
400m kettlebell run together, 20/12kg
30:00 limit. Post time to whiteboard.
Olympic Weightlifting WOD
lifts: front squat, clean + double jerks, push press
accessories: offset good mornings, weighted k2e, sotts press
Kettlebell WOD
Ground Force > Turkish Getup Skill Work > Swing Finisher
There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step!
You need to select a TEAM and that Team needs to also be Foundation CrossFit
No worries, Cheryl C made a little step-by-step thing for you:
Otherwise here’s the actual Team Foundation CrossFit roster so far:
https://www.foundationcrossfit.com/wp-content/uploads/2016/05/12657883_1033548590050404_8675853790228864976_o-e1483382157662.jpg8211297Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-02-07 19:30:522017-02-07 21:23:10Join the Team