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Tasty Tuesday

Wendy C, Crystal B during 17.5

Have you filled out our SPRING ATHLETE SURVEY yet?!

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+ Paleo Lunchbox Ideas – Nom Nom Paleo

A handful of FCF athletes are dialing in their nutrition a whole bunch of different ways (quality-wise like W30 or paleo, quantity-wise counting macronutrients or calories) for a multitude of different reasons (weight-loss, weight-gain, health markers, getting right for summer, etc.) and we’ve started a facebook support group for anyone interested in joining in.

CrossFit WOD for Tuesday 4/4

Rx

for time:
70 wall ball, 20/14# to 10/9′
60 russian kbs, 24/16kg
50 HR pushups
40 t2b
30 db squat snatch

Performance

for time:
60 wall ball, 20/14# to 11/10′
50 perfectly-vertical kbs, 32/20kg
40 HSPU
30 knees-through-elbows
20 kb squat dead snatch, 32/20kg

Let’s test your capacity and see how UNBROKEN you can do this workout. Post time to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

10 shuttle sprints
20 hanging leg raises / v-ups
30 squat+press
40 walking lunges
50 KBS

World Eater

Squad 17.3

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+ Facebook Event – VERSUS X Intergym Throwdown – Foundation CrossFit
+ The night before Versus (Friday) we will show The Fittest On Earth: A Decade of Fitness, the newest from CrossFit Films at 7:30pm

CrossFit WOD for Tuesday 3/14

AMRAP in 20:00
8 dips
9 kettlebell swings, 24/16kg
10 toes-to-bar
9 push press, 52/34kg
8 burpees

Post scores to whiteboard!

HellaFit WOD

 

Team Saturday

CrossFit WOD for Saturday 3/11

in partners, for time:
90 burpees
80 situps
70 perfectly vertical kettlebell swings
60 HR pushups
50 synchro kettlebell lunges
400m farmer’s carry together

In this workout each pair will have a pair of kettlebells. They may not touch the ground, otherwise the entire workout starts from scratch.

Post time to whiteboard.

A Partial Fifty

Megan P

Anyone else marking anything off of their BINGO sheet?

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+ Top 10 Mistakes CrossFitters Make – Tabata Times

CrossFit WOD for Friday 2/3

tempo chinups, then

Fitness

for time:
50 box jumps, 24/20″
50 ab-mat situps
50 walking lunge steps
50 kb swings, 24/16kg
800m run

Performance

for time:
40 box jumps, 32/24″
40 GHD situps
40′ overhead walking lunge steps, 2×50/35#+
40 perfectly vertical kettlebell swings, 32/24kg+
800m run

Post times to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch + snatch balance, power clean + push press + jerk