Workout of the Day
21.1 & Done! Here's what we got lined up for this week...
Congrats to all to everyone who competed in The Open 21.1 this weekend! Shout out to David Cho for a great performance and also to anyone who got their first wall walk and/or double under.
Don’t forget to log your score on BTWB!
The Open has been known to inspire great things, so stick around the next few weekends for more fun!
And…don’t forget to pick up your limited edition Open swag!
MONDAY, 3/15/21
WOD #1:
Front Squat
7-7-7-7
WOD #2:
7 Power Clean + 7 Thruster
1-1-1
TUESDAY, 3/16/21
WOD #1:
3 Rounds for quality:
50m Sprint
5 Left Arm Russian KB Swing
5 Right Arm Russian KB Swings
5 Left-Center-Right Star Plank
2 L and 2 R Turkish Get-ups
3 Rounds for quality:
10 Banded Straight Arm Lat Pull Down
10 Kips on the Bar
5-8 Strict Ring dips, Negatives, or Jump to Support Hold
WOD #2:
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees
WEDNESDAY, 3/17/21
WOD:
In 20 minutes, accumulate as many meters as possible of:
Row or Run (athlete’s choice)
At 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00, perform 20 Reverse Lunges
THURSDAY, 3/18/21
WOD #1:
Push Press 3x5
WOD #2:
3 intervals, going every 6 minutes, with each interval for time, of:
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
15/10 Row/Bike/Ski Calories or Run 200m
FRIDAY, 3/19/21
WOD #1:
AMRAP, 6 Minutes:
100m Run
10 Hang Power Cleans, 135/95 lbs
- rest 3 minutes, then -
AMRAP, 6 Minutes:
100m Run
10 Overhead Squats, 95/65 lbs
WOD #2:
Tabata (8 Rounds :20 work / :10 rest)
Hollow Rock
Open WOD 21.1 is Here!
It’s that time of year again! The CrossFit Open has started and the first workout has been announced! This workout features one movement that has been in every Open (double-unders) and one that is brand new (wall walk). Here is the full workout:
21.1, For time (time cap = 15 minutes):
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Never fear, we have scaling options to make sure that you get in a great workout.
For those who have been doing wall walks during our “for quality” sessions, give this one a go at RX.
If you’re not comfortable walking all the way up the wall, you can perform the scaled version, which allows you to walk partially up the wall and then back down.
If you’re not comfortable on the wall, there is also a bear crawl option.
You can start scaling at anytime during the workout. Your judge can note your score when you switch.
The most important thing is to move well throughout the workout. Many of us will be resting a fair amount in order to complete the wall walks.
When you arrive for your class tomorrow, sign up for a heat time on the whiteboard. There will be a warm-up for you to follow to prep your body (especially your shoulders and your calves). You will also be judging/counting/cheering on someone else during a different heat.
More details and the movement standards are on the CrossFit Games website. Remember, if you want to be eligible for Fog City swag, make sure to log your scores in Beyond the Whiteboard!
Happy International Women's Day!
At FCCF, we are fortunate to count many strong women among our members. In fact, the majority of our members are women AND the majority of our board of directors are women. Now THAT’S girl power.
In and out of the gym, these women inspire us, push us, support us, and guide us. They are leaders and teammates. Thank you for being you, women of FCCF.
photo credit: Jenny Morgan / Oh Happy Dawn Photography
TUESDAY, 3/9/21
WOD #1:
INSIDE: 4 rounds for quality:
30 sec Chin Over Bar Hold
30 sec Top of Rings Hollow Hold
OUTSIDE: 4 rounds for quality:
100ft Farmer's Carry
2x50ft KB Front Rack Carry
WOD #2: For time:
100/70 Row Calories
100 Sit-ups20 Strict Pull-ups or 30 Ring Rows
50/35 Row Calories
50 Sit-ups
10 Strict Pull-ups or 15 Ring Rows
WEDNESDAY, 3/10/21
WOD #1:
Clean & Jerk 4-4-4-4-4
WOD #2:
For quality:
Shoulder Press 12-12-12
Weighted Glute Bridge 10-10-10
THURSDAY, 3/11/21
WOD #1:
Power Snatch 3-3-3-3-3
WOD #2:
6 Rounds for Time - With a Partner:
400m Run / 500m Row / 500m Ski
2 Rounds of Cindy
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
FRIDAY, 3/12/21
WOD #1:
4 Rounds for Quality:
8 KB Plank Drags (4 each arm)
8 KB Box Step Overs
WOD #2:
Every 3 Minutes for 8 Rounds:
250m Row Sprint
2 Deadlifts at 80%
Tell Your Friends!
Thanks to everyone who told their friends, family, colleagues, and neighbors about our on-ramp this weekend. It went well, and we loved seeing all the new potential members.
FYI: it might rain Monday and Tuesday this week, in which case you might see a smaller cap on classes as we will want to exercise inside (and we have that option now!). Check your texts, FCCF Slack, Facebook, and Instagram for more info.
MONDAY, 3/8/21
WOD #1:
3 rounds for quality of:
6 Bulgarian Split Squats (per side)
30 Unbroken Double Unders
WOD #2: “Ellen”
3 rounds for time of:
20 Burpees
21 Dumbbell Snatches, 50/35 lbs
12 Dumbbell Thrusters, 50/35 lbs
First On-Ramp Session March 6 & 7!
We’re hosting our first FCCF on-ramp session this weekend, March 6 & 7! We have ONE spot left, so holler at your friends, neighbors, colleagues, and/or family to join the best fitness community around. Sign up here.
FRIDAY, 3/5/21
WOD #1:
Hang Power Snatch3-3-3-3-3
WOD #2:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
9 Box Jumps, 24/20 in
9 Hang Power Snatches, 115/75 lbs
9 Sumo Deadlift High Pulls, 115/75 lbs
Shuttle Run, 200 m (4x 50 m)
9 Box Jumps, 24/20 in
9 Power Cleans, 115/75 lbs
9 Sumo Deadlift High Pulls
SWEATY SATURDAY, 3/6/21
WOD #1
Alternating EMOM for 3 rounds - With a partner for quality:
5 - 7 Wall Walk
10 MB Cleans
WOD #2
AMRAP with a partner | 25 min
Partner A:
1000m Row OR 800m run (athlete choose)
Partner B:
20 Wall Balls
10 burpee box step overs
March Comes in Like a Lion...
Happy First Week of March!
MONDAY, 3/1/21
WOD #1:
“Tempo Front Squat 3111” (3 sec descent, 1 sec at bottom, 1 sec up, and 1 sec at the top before starting next rep)
5-5-5-5-5
WOD #2:
3 rounds for quality, 0:30 work / 0:30 rest:
Pistols or Box Side Step-Downs
Single Arm Bent Over Rows, Left
Side Plank, Right
Single Arm Bent Over Rows, Right
Side Plank, Left
TUESDAY, 3/2/21
WOD #1:
4 rounds for time of:
60 Double Unders
20 Single Dumbbell Straight Leg Sit-ups, 35/25 lbs
15 Devil Press, 35/25 lbs
WOD #2:
3 sets, for quality
10 Double Dumbbell Strict Press (pick load)
20 Handstand Shoulder Taps (10/arm)
WEDNESDAY, 3/3/21
WOD #1:
From 0:00-5:00, every minute on the minute: 3 Thrusters
From 6:00-10:00, every minute on the minute: 2 Thrusters
From 10:00-15:00, every minute on the minute: 1 Thruster
WOD #2:
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Russian Kettlebell Swing, 70/53 lbs
THURSDAY, 3/4/21
WOD #1:
3 rounds for quality:
10 Ring Rows
10 Plank Shoulder Taps
10 Scap Pull-ups
WOD #2: Every 6 minutes for 5 rounds: 0:00, 6:00, 12:00, 18:00, 24:00
5 intervals, each interval for time, of:
20 Push-ups
20 Walking Lunges
20/15 Row/Bike Calories
Sweaty Saturday: Team "Cameron"
Modified Team “Cameron”
For those who are relatively new to the community, we often employ workouts that are named after servicepeople who’ve given their lives to preserve our freedoms. This week, we honor U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR. In training at the Aviation Training Center in Mobile, AL on February 28, 2012, Cameron died when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.
We have modified the original workout slightly and added the partner component since that’s what we do on Saturdays. Enjoy!
+++
With a partner, 25 minute AMRAP (split the work however):
50 Walking Lunges
25 Toes to KB
50 American Kettlebell Swings, 53/35 lbs
25 Plate Burpees, 45/35 lbs
50 Box Jumps, 24/20 in
25 Box Dips
50 Double Unders
25 KB Goblet Squats, 53/35 lbs
50 Sit-ups
Never boring. We guarantee it.
One of the reasons our training is so appealing is that it’s never boring. Sure, some workouts might appeal to you more than others but constantly varying the movements means you can usually find something interesting within the week’s programming. Check out below to see what we mean!
MONDAY, 2/22/21
WOD #1:
3 heavy sets of:
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat + 1 Squat Snatch
Farmers' Carry, 50 m
WOD #2:
18-15-12-9 reps, for time of:
Overhead Squat, 95/65 lbs
Hang Power Snatches, 95/65 lbs
TUESDAY, 2/23/21
WOD #1:
Every minute on the minute for 3 rounds:
Candlestick Conditioning or Hollow Rocks
Double Unders
Pistols
Rest
WOD #2:
Death By Shuttle Sprint or Calorie Bike/Row
With a continuously running clock perform:
Shuttle Sprint 10 m in the first minute
Shuttle Sprint 10 m + 10 m in the second minute
Shuttle Sprint 10 m + 20 m in the third minute...
Continuing this for as long as you are able
WEDNESDAY, 2/24/21
WOD #1:
Every 5 minutes for 5 rounds:
6 Power Cleans, 135/95 lbs
6 Shoulder-to-Overheads, 135/95 lbs
18 Bar Facing Burpees
WOD #2:
3 rounds for quality:
3 Wall Walks
5 Single Leg Deadlifts per side
7 Weighted Glute Bridges
THURSDAY, 2/25/21
WOD #1:
3 rounds, for quality:
12 KB Goblet Squats
6 KB High Pulls
12 Overhead Plate Sit-ups
WOD #2:
At 0:00, 3 Rounds for Time
30 Wall Balls 20/14 lbs
15 Sumo Deadlift High Pulls 75/55 lbs
At 12:00, 9-15-21 reps of:
Hand Release Push-ups
V-ups
FRIDAY, 2/25/21
WOD #1: Rowling, 10 frames to 100m
WOD #2: Deadlift 1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD #3: L-Sit or Hollow Hold
Accumulate 2 mins
Sweaty Saturday: Partner "DT" Hero WOD
Saturday’s sweaty sesh is in honor of US Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy was survived by his wife Megan and his son, T.J., who was one year old when he passed.
WOD #1:
Barbell Complex:
Deadlift + Hang Power Clean Below the Knee + Hang Power Clean + 2 Jerks
In 10 minutes, build to a weight at or heavier than you plan to use for DT
+++
WOD #2:
Partner “DT”
In teams of 2, for time (work split anyhow):
10 Rounds:
12 Deadlifts, 155/105 lbs.
9 Hang Power Cleans, 155/105 lbs.
6 Push Jerks, 155/105 lbs.
Rain, rain, go away & let us work out today
Sure, the plants need rain but we need to work out! Here’s hoping this week only brings us rain between the hours of 8pm and 4am.
TUESDAY, 2/16/21
Rowing Intervals:
Every minute for 5 rounds:
Row 10 sec, hard
Row 50 sec, easy
- then -
Every 5 minutes for 3 rounds:
Row 500m
Plank Hold, 1 min
- then -
For Time:
Row 1000m
WEDNESDAY, 2/17/21
WOD #1:
3 rounds for quality, with 2 dumbbell:
5 Bent Over Rows
Farmers Carry, 50m
10 Front Rack Walking Lunges
WOD #2:
Modified “Cindy”
Complete as many rounds as possible in 20 mins of:
5 PVC Hollow Rocks
10 Push-ups
15 Air Squats
THURSDAY, 2/18/21
WOD #1:
Every minute for 2 rounds: 40 sec work, 20 sec rest:
Front/Back Line Hops
DB/KB Front Rack Box Step Downs
Goblet Squat
Left/Right Line Hops
Rest
WOD #2:
For time:
75 Double Unders or 100 Single Unders
50 Box Jumps, 24/20 in
25 DB Devil's Press 50/35 lbs
50 Weighted Sit-ups
25 DB Front Squats
75 Double Unders or 100 Single Unders
FRIDAY, 2/19/21
WOD #1:
Snatch: 5-3-1-3-5-3-1
WOD #2:
“SQT”
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 m (4x 50 m)
WOD #3:
Handstand practice
Presidents' Day WOD
Altered schedule today! 8am, 10:30am, and 12pm.
Today we are honoring Allyson Felix for the contributions she has made off the track as a trail blazer for all women and advocate for mothers in sports.
MONDAY, 2/15/21
WOD #1:
Sumo Deadlift 3-3-3-3-3
15 mins
WOD #2: Allyson Felix
4 rounds:
12 Sumo Deadlifts 135/95 lbs
26 Med Ball Bear Hug Squats 20/14 lbs
12 Sumo Deadlifts, 135/95 lbs
26 Med Ball Bear Hug Step back Lunges, 20/14 lbs
400m Run
Honoring a Fallen Hero: "Lift Like Laura" Tribute WOD
This Saturday, we honor FBI Special Agent Laura Schwartzenberger, who was killed while executing a search warrant related to a violent crime against children, with a tribute WOD called “Lift Like Laura.”
Agent Schwartzenberger was an avid CrossFitter who regularly attended 5am classes at CF Vice in Coral Springs, FL. She is survived by her husband and two sons. A fundraiser has been set up to help support her family during this devastating time.
“Lift Like Laura”
With a partner, AMRAP 21 Minutes
30 Cal Row
20 Burpees over the rower
10 Power Cleans (155/105 lbs)
Split work however
Optional bonus WOD:
Rogue Bear Hug Challenge (more info)
FBI Special Agent Laura Schwartzenberger