Every Minute on the Minute

Scap work at The Movement Fix seminar


Want to see our very own Leslie’s house?

+ Urban Farmhouse in Seattle’s Central District Comes With Spectacular Views – Seattle Mag

CrossFit WOD for Monday 1/22

every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.

Post score out of 30 to whiteboard.

Strength Ladder: 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 1/3

deadlift + high pull + snatch, back squats, snatch push presses

Powerlifting WOD – Week 3/7, Day 1/4

reverse band box squat 1RM

Kettlebell WOD

2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold


4 rounds:
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats


Anyone else happy it’s Friday?


+ 3 Ways to Own Any Workout (and Why You’re Leaving Muscle On the Table) – Athlete Daily

CrossFit WOD for Friday 1/19

1/2 JACKIE (twice)

2 rounds for time:
500m row
25 thrusters, 20/15kg
15 pullups

Olympic Weightlifting WOD – Week 2/7, Day 3/3

hang power snatch + snatch + snatch balance, hang power clean + clean + jerk

Powerlifting WOD – Week 2/7, Day 3/4

box squats + bands, deadlifts + bands, box jumps, GHR, back extensions

Gymnastics Strength WOD


Kettlebell WOD

windmills & kb arm bars

50 swings buy-in before….

Kettlebell “ISABEL”
30 one arm snatch, left
30 one arm snatch, right

A.) Deadlifts or B.) Deadlifts?

You choose. Originally we were doing the deadlift/step-up workout on Saturday, but we’ve changed it to the “Memorial For Daniel” team workout, in honor of Officer Daniel McCartney who was also a coach at CrossFit Yelm. You can read more about what happened in the link below.


+ Pierce County Deputy Shot After Responding to a Burglary – Kiro 7

CrossFit WOD for Thursday 1/18

3 rounds for time:
deadlift, 102/65kg


9-15-21-15-9 reps for time:
deadlift, 80/55kg
step-ups, 24/20″


Tempo / Time Trial

Double Under practice
– then –
Focus on good standards and form
3 rds
10 Wall Balls
10 Box Jumps
5 Pull Ups


Amrap 20 min
1 gym length bear crawl
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length lunge
1 gym length crab crawl
AB 20 calories



+ 10 Weeks of Hell: Advanced Programming for the CrossFit Open (Part 1) – Tier Three Tactical

CrossFit WOD for Wednesday 1/17


for time:
750m row
100 double unders
30 burpees (over rower)

Post time to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 2/3

hang power clean + clean + jerk, front squats, push presses

Powerlifting WOD – Week 2/7, Day 2/4

clean & press 12×1, special exercises

Kettlebell WOD

Kettlebell “LINDA”

Royal Marines Birthday

Working on neutral spines!


+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!


Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam


Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge

The Movement Fix Seminar: SEATTLE

Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!


+ MLK Jr. Day: All the Ways You Can Make a Difference – CNN

CrossFit WOD for Martin Luther King Jr. Monday 1/15

CGO 12.1

max (6″ target) burpees in 7 minutes

then 13 minutes to establish a max thruster

Strength Ladder 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 2/7, Day 1/3

hang power snatch + snatch + snatch balance, back squats, accessories

Powerlifting WOD – Week 2/7, Day 1/4

(conventional) deadlift 10×1, 3×20 romanian deadlift, 3×20 sumo romanian deadlift, 3×20 dimel deadlift, 50 leg lifts + reverse crunch

Kettlebell WOD

10 rounds:
5 high pulls, left
5 high pulls, right
:15 second rest


KB Complex, ascending in weight, 1:30 emom for 15 minutes
1 swing
3 clean
1 press
1 squat


At Home Workouts

So it’s Sunday the 14th and Foundation CrossFit is closed for The Movement Fix seminar all day. What if Sundays are a normal training day? What do you do?!

How about you try any of the following!

5k run for time. Run around Seward Park, twice for time. Run around Greenlake once, for time. Run around Volunteer park uninterrupted for 30 minutes. Go snowboarding! Go for a hike. If you’re can get to the Howe Street Stairs. Try setting a clock and going the entire time. Alternatively if you like intervals you can run up as fast as possible, then walk down, do a handful

Want something more “CrossFitty?”

How about

– 4 rounds for time: 400m run, 50 squats
– for time: 100 air squats, 100 pushups, 100 situps, 100 jumping lunges
– 150 burpees for time OR as many burpees as possible in 7 minutes OR 100 burpee broad jumps for time
– as many reps as possible in 20 minutes: 12 lunges, 9 situps, 6 pushups
– for time: 1 mile run, 50 step-ups/box jumps, 30

Basically if you get creative, you’ve got something. If you have access to a pullup bar, you have a new implement to utilize! If there’s a railing you can do a bar row (think ring row), use that!

Movements you don’t need equipment for: burpee, run/jog/walk, tuck jump, broad jump, box jump, step-up, pushup, burpee, squat, Cossack squat, pistol, plank, side plank, situp, crunch/curl-up, burpee, bird dog, lunge, jumping lunge, burpee, squat thrusts, good morning, jumping good morning, hollow rock, turtle, bear crawl, duck walk, burpee, cartwheel, cast wall walk, handstand, and more. Look at the Foundation CrossFit YouTube page for all of our movement library videos.

If you have a bag you fill up with something you can carry it. Go for distance. Or speed. Or both. Throw it in a metcon or something. Read this and see if you can figure out some good CrossFit programming!

Never tried my old HellaFit program from the Cody app? Well here it is in all it’s glory:

Class 1: https://vimeo.com/91738166
Class 2: https://vimeo.com/93752856
Class 3: https://vimeo.com/93765904
Class 4: https://vimeo.com/93921608
Class 5: https://vimeo.com/94113461

password for all is ‘hellafit’

Come up with a good workout on your own? Send it to me thru email/facebook/twitter/instagram/etc. Anyone who puts up their outside-the-gym workout on social media gets a free KILL CLIFF!

Squats & Climbs


– Barbell Registration closes end of day!
– Community CrossFit Class Saturday at Noon
– Andrew & Tony compete at the Industrious Resolution Weightlifting Meet this Saturday
– We’ll be CLOSED on Sunday for The Movement Fix Seminar, which is an all-day event.
– Post-Holiday Gym Party on Saturday, January 27th at the Garage in the Echo Room. 6pm on!

CrossFit WOD for Friday 1/12


for time:
21 back squats, 84/60kg
7 rope climbs
15 back squats, 84/60kg
5 rope climbs
9 back squats, 84/60kg
3 rope climbs


21-15-9 reps for time:
back squats, BW/.7xBW
chest-to-bar pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/7, Day 3/3

snatch high pull + hang power snatch + snatch, clean high pull + hang power clean + clean + jerk, accessories

Powerlifting WOD – Week 1/7, Day 3/4

squat 12x2x50

deadlift 8x1x75

3×15 GHR
3×10 kettlebell cheat clean + front squat
3×5 depth jump broad jump

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Gymnastics Strength WOD – 73

leg development

Sandbag Mile

Odd-objects like heavy medicine balls and sandbags are the best/worst for simple workouts. Today you’ll run or walk a mile for time. All it takes is raw determination to finish.


+ Resolution: A Strong Foundation (Prologue) – Velocio (FEATURING OUR VERY OWN JO!)

CrossFit WOD for Thursday 1/11

6×2 split jerks (2 minute rests)

3×15 touch-n-go push press, 3 minute rests

4 sandbag laps for time

Post both of the heaviest successful loads and time to whiteboard!



Double Under progression, then

3 rounds for quality
1 min dbl db lunge steps
1 min dbl db press
1 min dbl db front squat
1 min dbl db bent over rows

AMRAP in 20 minutes:
1 gym length bear crawl
1 gym length lunge
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length crab crawl

*every minute on the minute do 5 push ups


Olivia demonstrating some overhead strength


+ Foundation CrossFit will be closed Sunday so we can host THE MOVEMENT FIX Seminar with Dr. Ryan DeBell. Ryan and I have known each other for years now and a lot of the subjects he covers in his videos have been used in our programming from warmups to post-workout mobility/activations. There are only a handful of spots left available, so if you’re interested check out our facebook event for registration.

CrossFit WOD for Wednesday 1/10

for time:
50 dumbbell snatches, 50/35lbs
50 pistols

for time:
50 toes-to-bar
50 handstand pushups

for time:
50 box jump overs, 24/20”

Post all three times to whiteboard!

Olympic Weightlifting WODWeek 1, Day 2

clean high pull + hang power clean + clean + jerk, front squats,

Powerlifting WOD

floor press 10×1, JM presses, Tate presses, banded tricep extensions

Kettlebell WOD

shoulder mobility, abs, skill development: snatch, descending snatch ladder