WOD 4/25 - 4/30: We’re listening and making improvements

Written By Guest User

Hope everyone had a great weekend! The gym was buzzing this week with Kim Tom competing in the CrossFit Games Age Group quarterfinals. We are so proud of her! There will be a deeper writeup of her performance and placement in next week’s blog, so stay tuned for that. 

Scaling:

We heard from many of you about the changes we have made to the scaling guidance. We’re so happy to learn that the scaling is resonating with you. Please share your feedback with us or your coaches to let us know what is working or not. Our goal is to ensure you are making progress in your fitness journey and this format is set up so that you can see your own progress. Don’t forget to track your workouts in Beyond the Whiteboard!

Scheduling:

We have made scheduling modifications for our evening classes. We have added a 15-minute buffer between classes to ensure classes start on time and end on time. The new time slots are 5:15 pm and 6:30 pm, Monday-Thursday. On Fridays, we have one evening time slot for 5 pm with Open Gym hours before and after. We will continue to keep the Foundations class at 6:30 pm on Wednesdays.

June Event Save the Date: OutWOD

Finally, SAVE THE DATE for our Annual OutWOD event to take place on Saturday, June 4th! In partnership with the OUT Foundation, Fog City will be hosting a WOD to ensure LGBTQ+ communities have access and participation in fitness, health, and wellness to ensure their success. Similar to last year, the event will start with a WOD, fundraising and raffles, and then an EPIC Pride Party to kick-off the month of June! We can’t wait! More details to come soon.

WOD for the Week:

  • Sweaty Saturday Partner WOD
    MAIN: Fog City WODS - Apr 30, 2022
    FT: 6x 400 m and Back Squats; 6x Rows and Strict Handstand Push-ups

    For time: 6 rounds of: Run, 400 m 10 Back Squats, 225/155 lbs -- then -- 6 rounds of: Row, 500 m 10 Strict Handstand Push-ups

    Complete in teams of 2. You go-I go fashion. (Each athlete will complete 3 rounds.)

  • Part A
    MAIN: Fog City WODS - Apr 29, 2022
    4 RFQ: Box Jumps, Clapping Push-ups, Jumping Squats, and 3 more

    4 rounds for quality of: 3 Box Jumps 10 Clapping Push-ups 10 Jumping Squats 10 Barbell Bent Over Rows, 75/55 lbs 10 V-ups 20/17 Row Calories

  • Part B
    MAIN: Fog City WODS - Apr 29, 2022
    Every 1 min for 10 mins: Rope Climb

    3 Rope Climbs Every 1 min for 10 mins.

  • Part A
    MAIN: Fog City WODS - Apr 28, 2022
    Snatch : 2 @ 60%, 2 @ 60%, 2 @ 60%, 2 @ 65%, 2 @ 65%, 2 @ 65%, 2 @ 70%, 2 @ 7...

    Snatch 1x2 at 60% 1RM Snatch 1x2 at 60% 1RM Snatch 1x2 at 60% 1RM Snatch 1x2 at 65% 1RM Snatch 1x2 at 65% 1RM Snatch 1x2 at 65% 1RM Snatch 1x2 at 70% 1RM Snatch 1x2 at 70% 1RM Snatch 1x2 at 70% 1RM Rest as needed between sets.

  • Part B
    MAIN: Fog City WODS - Apr 28, 2022
    Power Clean & Jerk : 2 @ 60%, 2 @ 60%, 2 @ 60%, 2 @ 65%, 2 @ 65%, 2 @ 65%, 2 @ 70%, 2 @ 7...

    Power Clean & Jerk 1x2 at 60% 1RM Power Clean & Jerk 1x2 at 60% 1RM Power Clean & Jerk 1x2 at 60% 1RM Power Clean & Jerk 1x2 at 65% 1RM Power Clean & Jerk 1x2 at 65% 1RM Power Clean & Jerk 1x2 at 65% 1RM Power Clean & Jerk 1x2 at 70% 1RM Power Clean & Jerk 1x2 at 70% 1RM Power Clean & Jerk 1x2 at 70% 1RM Rest as needed between sets.

  • Post Workout
    MAIN: Fog City WODS - Apr 28, 2022
    FQ: Tempo Goblet Squats and Tempo Ring Push-ups

    For quality: 10-8-6-4-2 reps of: Tempo Goblet Squat, pick load Tempo Ring Push-up

    Tempo 3 secs up and down.

  • Part A
    MAIN: Fog City WODS - Apr 27, 2022
    5 RFQ: Farmer Carries, Double Kettlebell Front Rack Carries, and Double Kettlebell Overhead Carries

    5 rounds for quality of: Farmer Carry, pick load, 100 ft Double Kettlebell Front Rack Carry, pick load, 50 ft Double Kettlebell Overhead Carry, pick load, 50 ft

  • Post Workout
    MAIN: Fog City WODS - Apr 27, 2022
    3 RFQ: Single Unders, Landmine Rotations, and Flutter Kicks

    3 rounds for quality of: 100 Single Unders 20 Landmine Rotations, pick load Flutter Kick, 30 secs

  • Part A
    MAIN: Fog City WODS - Apr 26, 2022
    Every 4 mins for 20 mins: Deadlifts, Strict Ring Muscle-ups, and Wall Balls

    Every 4 mins for 20 mins do: 5 Deadlifts, 70% 1RM 5 Strict Ring Muscle-ups 15 Wall Balls, 14/10 lbs, 12/11 ft

  • Part B
    MAIN: Fog City WODS - Apr 26, 2022
    2 RFQ: Prone Snow Angels, Ring Tricep Extensions, and Dumbbell Pull Overs

    2 rounds for quality of: 10 Prone Snow Angels Ring Tricep Extension, 1 min Dumbbell Pull Over, pick load, 1 min

  • Flow Workout
    MAIN: Fog City WODS - Apr 25, 2022
    FQ: Sled Drags, Single Arm Kettlebell Clean & Jerks, Barbell Good Mornings, and 9 more

    For quality: Sled Drag, pick load, 400 m 10 L/10 R Single Arm Kettlebell Clean & Jerks, 35/26 lbs 20 Barbell Good Mornings, 45/35 lbs Banded Plank Hold, 30 secs 80 Bike Erg Calories 10 L/10 R Single Arm Kettlebell Snatches, 35/26 lbs 20 Barbell Romanian Deadlifts, 45/35 lbs Banded Plank Hold, 30 secs Jog, 1 mi 10 L/10 R Kettlebell Front Rack Box Step-ups, 35/26 lbs 20 Front Squats, 45/35 lbs Banded Plank Hold, 30 secs

    Sub 400m odd object carry (light-moderate weight) for the 400m sled drag

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WOD 5/2 - 5/7: Athlete Feature: Our Mighty Mini, Kim Tom!
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WOD 4/18 - 4/23: Scaling!