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YGIG Linda

CrossFit WOD for Sunday 3/12

YGIG 10-to-1 for time:
deadlift (1.5x)
bench press (1x)
clean (.75x)

Fitness = 40/30kg, Rx = 55/40kg, Performance = 70/50kg

Athletes will pair up and choose the appropriate loading class: Fitness, Rx, or Performance. They will need three bars, a rack, and a bench. Each bar will have a multiplier for the chosen load. Example: Fitness’ loading is 40kg so they need a 1.5x (60kg), a 1x (40kg), and a .75x (30kg) barbell. Athlete A starts off with 10 deadlifts, 10 bench presses (while Athlete B spots), and 10 cleans, tag out, then Athlete B does 10 deadlifts, 10 bench presses, 10 cleans, tags out, etc. The next round Athlete A does 9 of each lift, tags, etc., all the way down to 1.

Post scores to whiteboard.

HellaFit WOD

The DOWNHILL

for time:
100 stairs
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints

12 Round YGIG

Paul L and Eli S

In today’s You Go I Go each round should be performed as fast as humanly possible.

CrossFit WOD for Thursday 3/9

YGIG 12 rounds for time:
150m row
15 kettlebell snatch, 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

 

YGIG

Due to lack of attendance we are cancelling our Thursday 12pm CrossFit classes for the time being.

It’ll come back when the demand is there.

ARTICLES

+ Defeat Poor CrossFit Movement with These Work-Rest Strategies – Breaking Muscle

CrossFit WOD for Wednesday 3/1

Health & Fitness

You Go, I Go, for time:
400m run together
50 strict pullups
100 burpees
150 ab-mat situps
400m run together
150 med ball cleans, 20/14#
200 perfectly-vertical kettlebell swings, 20/12kg
250 air squats
400m run together

Performance

You Go, I Go, for time:
400m kettlebell run together, 20/12kg
50 strict chest-to-bar pullups
100 target burpees, 6″ off of taller person’s highest reach
150 GHDSU
400m kettlebell run together, 20/12kg
150 med ball cleans, 30/20#
200 perfectly-vertical kettlebell swings, 24/16kg
250 jumping air squats
400m kettlebell run together, 20/12kg

30:00 limit. Post time to whiteboard.

Olympic Weightlifting WOD

lifts: front squat, clean + double jerks, push press
accessories: offset good mornings, weighted k2e, sotts press

Kettlebell WOD

Ground Force > Turkish Getup Skill Work > Swing Finisher

Join the Team

There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step!

You need to select a TEAM and that Team needs to also be Foundation CrossFit

No worries, Cheryl C made a little step-by-step thing for you:

Otherwise here’s the actual Team Foundation CrossFit roster so far:

ARTICLES

+ So I Have an “Illness”, Thanks For the Update – Old Country Strong

CrossFit WOD for Wednesday 2/8

dumbbell or kettlebell superset:
– z-press 3×12
– bent-over row
– 1:45 rest

YGIG AMRAP in 20 minutes:
3 thrusters
6 front squats
9 deadlifts

Health = 32/25kg, Rx = 52/38kg, Performance = 70/50kg

Post teams and score to whiteboard.

Olympic Weightlifting WOD

front squats, clean & jerk max

Kettlebell WOD

Ground Force
Skills: TGU
Emom with single and two handed swings