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Sunday Dubs

Adrian hit a 130kg clean & jerk PR at his meet yesterday!

ARTICLES

+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac

CrossFit WOD for Sunday 4/16

AMRAP 14
20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders

Post score to whiteboard!

HellaFit WOD

 

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!

ARTICLES

+ 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!

ARTICLES

+ 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

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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!