Brunch Squad

by Andrew B

Congrats to Sarah B and Tanya Z on their first WODclub accomplishment!

The #HYFRsquad showed up in full force just to celebrate Sarah B and Tanya Z joining the (50) #fcfwodclub #hellabuffbaes

A photo posted by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Max Week Wednesday 11/30

On a running clock EMOM from 0:00 to 4:00 do two snatches at 80% of your 1RM. Then from 5:00 to 7:00 perform as many snatches as possible.

There are only two attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Score is total reps completed in the 7 minutes.


– 2k row for time
– 500m row for time

Barbell Club WOD

– snatch
– power clean
– deadlift
– accessories: reverse fly, bent-over row

Kettlebell S&C WOD



+ Sports Stats May Be An Ideal Measure of Mental Health – The Atlantic (via Jessie W)
+ Fish Game Records – Concept 2

Tuesday 11/24

handstand developent, then

board press 5×4, then


for time:
2 ladders
4 cones
5 wall ball
10 toe taps
5 situps
10 burpees

Run through the course for as many rounds as time allows. Rest as necessary between rounds as each effort should be all-out sprints.

Post results to comments!

A. 7 rounds: bench press (100/60kg), hanging leg raise
B. 7 minutes max double unders
C. 4x500m @ 85-90%
D. flexibility development


30 min EMOM:
– goblet squat
– lunge

Every minute, add a rep. If you fail to complete the number of reps in one minute, you don’t get a rest and continue AMRAP at the set you last completed until 30 minutes are up.

Wednesday 9/9

In any order:

* Death By 10m Sprint
With a continuously running clock perform 1×10 meters, the first minute, 2×10 meters the second minute, 3x10m sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10m sprints in the given minute.

* 5x500m row for pace
You have five efforts to complete a 500m, trying to hold the same pace throughout. If you do not know pace, simply take the average of your five efforts.

* 5x90sec AD for max calories
Complete 90sec max calorie AirDyne for five efforts.

Post results to comments!

dynamic warmup, 10m/each
glute/hip/shoulder activation
clean and jerk complex
tempo front squat
seated good am
shoulder superset
static stretch sequence

Post results to comments!


5 Rounds:
Right: 3 ( 1 TGU, 1 OH Squat)
Left: 3 ( 1 TGU, 1 OH Squat)

alternate left and right between rounds.


100 Snatches for time

* 5 min. time cap
* Rx = only one hand switch
* 20 burpee infraction for putting the bell down

Post results to comments!

Tuesday 8/25

establish a bench press 1RM within 20 minutes


500m row for time

Post results to comments!


– 10×30′ max effort sled pull
– 5×10 bent arm ring kipping
– 5×15 RH, heavy


– 2k row for time


(HyperFit USA benchmark)

AMRAP in 20 minutes:
1 deadlift
1 full clean
1 front squat
1 jerk

Rx = 61/43kg


3 attempts per
– max ring plank
– max handstand

FCF @ 6:30pm. 60 sec run, 60 sec rest. Repeat as long as you can maintain your distance.

“LUCKY #8”
8 min AMRAPS. 8 reps of each movement. 2 min rest between AMRAPs

– burpee box jumps
– banded hip thrusts
– lo-hi plank

– weighted side lunges
– single-leg deadlifts
– pistols/pistol modifications

– stair sprints
– controlled sit-ups
– Z-presses

Max Tuesday 5/19

Hatch Cycle W3D1
BS 65×8, 70×8, 80×6, 85×6
FS 60×5, 70×5, 75×5, 80×5

then in any order

– 500m row for time
– 2min max dips
– 2min box jumps

2 rounds

– seated shoulder extension, 2min

– death march, 10m

– keg stretch, 2min

A. agility ladders for 10 minutes. do not stop moving.


3x50sec HEADstands. remember to be in a line, but it’s not vertical. from a profile view your arms should create a 90degree angle. and your ankles should line up over your hands. take a picture and instagram that joint, or send it to me.

B. 7 sets: 3-part-pausing power clean + pause hang clean


EMOM for 5 minutes: clean + hang clean. go heavier than the last couple of weeks.

C. your lifting program if you have one, otherwise do 3×15-20 RH, heavy!

practice L-sits on parallettes between sets. go for best positioning and keep legs locked out (I still don’t care that much for height right now)

D. your favorite!

5 min max snatches. only one switch allowed. putting the bell down or resting in any other position than overhead earns you a zero.

rest 5 minutes.

5 min max double kb clean & jerk. putting the bell down or resting in any other position than overhead earns you a zero.

E. accumulate 70sec in german hang then do the Cool Down