Building Your Foundation

Post WOD bliss.  To a trainer, nothing says "I love you" quite like pictures like these.

Post WOD bliss. To a trainer, nothing says "I love you" quite like pictures like these.

post-wod-blitzed-kathi

post-wod-blitzed-matt

A strong house, a colossal tower, a Crossfitter. All are dependent on the strength of their foundations. The foundations of CrossFit are the basics–the 9 Foundational Movements of CrossFit. Before the snatch, the split jerk, the squat clean, these basic movements must be learned. If you shortcut these basic movements, then your performance will always be held back. But dedicated mastery of the 9 Movements leads to great potential and ever greater performance.

Really try focusing on these basic movements, building your foundation in Crossfit. Along with the kipping pullup, the 9 Foundational Movements are the core of CrossFit. They are the seeds from which mighty loads and blistering times will grow.

Focus on the basics with us. You will never regret it.

Workout:

5 Rounds

20 Kettlebell Swings 70/45#

20 Pullups

There are two ways to do this WOD. The first is straight through, all 5 rounds. The second way is with intervals. Do two rounds, rest 2 minutes (or if training with a partner, while your partner does two rounds), do 2 more rounds, trying to beat your previous time. Rest 2 minutes. Do one round, striving to at least halve your 2 round time.

Post round times to Comments. If you did a different WOD, post WOD and score to Comments.