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Thrusters Are Coming (Burpees Too)

Get ready for this Saturday where we will wrap up the 2017 Open with VERSUS X! Register for the event here!

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+ Burpees In the Open: We Aren’t Done Yet! – Break Parallel

CrossFit WOD for Monday 3/20

bench press 5x10x60%
tempo chin ups 2121 4×5

EMOM for 8 minutes: 5 thrusters, 61/43kg
EMOM for 8 minutes: 5 overhead squats, 61/43kg

Olympic Weightlifting WOD

ohs 60/3, 70/2, 80/1 (2)
snatch 60/2, 70/2, 76/1, 82/1, 88/1, 94/1, 98/1

:30 elevated pigeon/side
15 plyo pushup
20 overhand barbell bicep curl

Kettlebell WOD

Ground force
Swing skills
Squats finisher

Capitol City Weightlifting Championship

Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!

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+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin

Here’s the start list for tomorrow if anyone’s down in Olympia and wants to support TL, AMD, and SH! #foundationbarbell

A post shared by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Saturday 3/18

2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′

1:00 rest between all intervals

Post total reps to whiteboard!

POWER

Ann-Marie D receives a clean in power position at the 2016 USAW American Open

CGO 2017 Team Foundation CrossFit so far:

GET TO REGISTERING! It counts as a square in this months BINGO game. Also: make sure you join Team Foundation CrossFit, otherwise you won’t pop up in the Open Team Roster pictured above.

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+ Stretching Exercises Are In as the Next Fitness Fad – New York Times

CrossFit WOD for Saturday 2/4

CGO 11.5

AMRAP in 20 minutes:

5 power cleans, 66/45kg
10 toes-to-bar
15 wall ball, 20/14# to 10/9′

Post score to whiteboard!

Competition CrossFit

A.
AMRAP in 3:00
70 double unders
21 kettlebell swings
max push press 61/35kg (70/45kg)

1:00 rest, repeat for 3 rounds

B.
for time:
42-36-30-24-18 cal row
21-18-15-12-9 burpee over rower

C.
3 rounds:
3 bar mu + 4 c2b pullups + 5 t2b
3 russian dips + 5 dips + max support shrugs
60sec rest+

D.
1:1 work:rest, each for max reps
5:00 box jump burpee, 24/20″ (no touching box)
4:00 shuttle run, 10m
3:00 power clean, 61/35kg (70/45kg)
2:00 wall ball, 20/14# to 10/9′ (2-for-1)
1:00 pullups (rope climb)