AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Compare/contrast to Monday. Post scores to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)
repeat this week’s complexes!
Powerlifting WOD – Week 6/7, Day 3/4
SSB box squats
deadlift + bands
Gymnastics Strength WOD
press day: hspu, dips, handstand presses
Kettlebell WOD
Kettlebell Bent Press Progression
Intervals!
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x
The 2018 FCFio Early Bird Draft takes place this Saturday at 10am! Get registered either online and/or at the gym as soon as possible if you want to get put on a team.
The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.
I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.
We have three teams in the FCFio this year:
– TEAM BE EPIC
– TEAM HURTS SO GOOD
– TEAM HELLABUFF
Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.
Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).
accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry
CrossFit WOD for Saturday 2/9
“SWING SET”
as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
etc.
Continue adding 2 more reps to each round of the kettlebell swings.
Post total swings to whiteboard!
CrossFit WOD for Sunday 2/10
AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg
21-15-9 reps for time:
dumbbell snatch, 50/35lbs
burpees, jumping over dumbbell
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero here.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 2/3
clean & jerk to 92%, front squats
Powerlifting WOD – Week 5/7, Day 2/4
close-grip bench press 1RM
Kettlebell WOD
Every 2 minutes for 30 minutes:
a) 8/10 cal ski erg, 8 alternating single leg deadlift, 10 lunges
b) 8/10 cal bike or row, 8 crush grip squats, 10 v-ups
http://www.foundationcrossfit.com/wp-content/uploads/2018/02/17point2classes-17.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-02-05 20:15:552018-02-05 22:48:01Running Bar Muscle-Ups
http://www.foundationcrossfit.com/wp-content/uploads/2018/02/TMFseattle2018-1-4.jpg640960Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-02-04 20:00:172018-02-04 21:55:38Squats and a Retest
Emily joins the 500-level WODclub!
