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  • 5/24/2017

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    Workout of the Day:

    1) Coach led Warm-up

    2) 4x ME set of Strict HSPU+ME set of Kipping HSPU

    Notes: Complete a max effort set of Strict HSPU and then without coming off the wall complete a max effort set of Kipping HSPU

    3) 10 Minute AMRAP of
    30 Foot Handstand walk
    15 Push-ups
    15 T2B

    4) Not For Time complete 4 rounds of
    10 Floor Wipers https://youtu.be/haoLk8cL4Rc
    20 Russian Twists with KB AHAP

    5) Mobility/Stretching


    Competition Programming:

    1) Bench Press -
    Work up to a 3RM
    5x2 using 92.5% of above

    2a) 3x10 strict ring dips
    2b) 3x10 DB bench press AHAP
    2c) 3x10 Skull Crushers AHAP

    Notes: Rest 60 seconds between exercises 90 seconds between rounds

    3) 1xME set of MU then
    4x3 Bar Muscle ups

    4) 10 Minute AMRAP of
    5 Strict Pull-ups
    5 Burpees
    5 HSPU

    5a) 4x15 V-ups
    5b) 4x60sec Plank holds

  • 5/23/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) 10 Rounds for time of
    7 Med Ball Cleans 30/20
    100m Run
    7 Med Ball Cleans 30/20
    10 Calorie Row

    3) Mobility/Stretching


    Competition Programming:

    1) Work up to a heavy set of 3 snatches from the hang position

    2) 5x2 snatches from the hang position using 90% of above

    3) EMOM for 5 Minutes complete 3 Snatch balances using 77.5% of your 1 RM snatch

    4) 12 Minute AMRAP of
    15 Wall Balls
    100m Med Ball Run
    15 Ball Slams with Med Ball
    100m Med Ball run

    5) Mobility/Stretching

  • 5/22/2017

    With our annual "Murph" coming up on the 29th I just want to throw out there that we don't have weight vests for everyone. If your wanting to wear a weight vest then I suggest bringing your own. 

    Next up, I'm sure you all have already seen the post on Facebook but I want to give one more shout out to Vera. She left everything on the platform at her meet Saturday and brought home some medals. Congrats Vera your hard work has paid off.

    Workout of the Day:

    1) Coach Led Warm-up

    2) Deadlift 3-3-3-3-3-3 reps Using the same weight for all 6 sets. I want these to be AHAP so work up to that heavy weight and use it for all sets.

    3) EMOM for 10 Minutes complete

    Even Minutes - 10 SDHP 115/80
    Odd Minutes - 12 KB Swings 70/53 (Russian)

    4) Not For Time Complete 4 Rounds of

    100m Single Arm Farmers carry switching arms at the turnaround using a KB AHAP
    40 Sit-ups


    5) Mobility/Stretching


    Competition Programming:

    1) Deadlift -
    5@ 75%
    3@ 80%
    1@ 85%
    5@ 80%
    3@ 85%
    1@ 90%
    5@ 85%
    3@ 90%
    1@ 95%

    2a) 3x10 Pendlay rows
    2b) 3x10 Elevated ring rows (elevate your feet on a box and complete the exercise)
    2c) 3x10 Romanian DL using 65% of your 1RM
    Rest 60 seconds between exercises and 1:30-2:00 between sets

    3) Take 10 Minutes to work on handstand walks

    4) 4x800m Runs Resting 1:1 between runs

    5a) 4x10 Ab Wheel Roll outs
    5b) 4x60 Sec hollow hold

  • 5/20/2017

    Tomorrow Vera will be at her meet destroying the competition. She has trained extremely hard and let's wish her the best.  I know her dedication and hard work is going to pay off. Vera, you are an inspiration to us all!!!

    Workout of the Day:

    1) Coach led warm-up

    2) In 2 even numbered teams complete for time

    75 AbMat Sit-ups
    then
    Hill sprints as a relay
    1 mile run as a team
    Hill sprints as a relay
    800m run as a team
    Hill sprints as a relay
    400m run as a team
    Hill sprints as a relay
    200m run as a team
    then
    75 AbMat Sit-ups

    Notes:
    1. The hill sprints will start at the bottom of Dock St. Run up the hill past Frasers to Fidalgo Ave and back down. One person at time as a relay.
    2. The Meter runs will be done as a team and you can’t start the next hill sprints till the last person of your team returns from the run.
    3. Each person on the team must complete the 75 sit-ups. The members of the team can work at the same time. You can’t move on till each member competes their 75 sit-ups.

    3) Mobility/Stretching


    Competition Programming:

    1) Work up to a heavy set of 3 Cleans form the power position

    2) 5x2 Cleans from the power position using 90% of above

    3) EMOM for 5 Minutes complete 4 jerks using 75% of your 1RM

    4) 3 rounds for time of
    10 Hang Power Cleans 155/110
    10 Walking Lunges with 50lb DB in front rack

    5) Mobility/Stretching

  • 5/19/2017

                           "In honor of the crew of Indian 617" 

    May 19th 2009 Indian 617 was off the coast of Southern California when their aircraft inadvertently crashed in the ocean killing all of the crew on board.

    For the anniversary of this tragedy Coach Melissa has taken some time to write this workout for us to honor these folks who she served with. Come on in and give it 110% in honor of these hero's who sacrificed all for this great country. 

    Melissa is going to try and be there for the 9:00 class if you want to go and tackle this workout with her. 

    Workout of the Day:

    "Cochise"

    For time complete

    5 Muscle ups

    Then 

    5 rounds of 

    41 KB Swings 53/35 (Russian Swings)

    37 Calorie Row

    28 Jumping Lunges

    26 Pull-ups

    20 Flutter Kicks

    19 Goblet Squats with your KB 53/35

    Then 

    9 Muscle ups

  • 5/18/2017

    So how about that DB workout though? What a good one. I bet people came up with all sorts of names to call me. Well I got out there this evening and did it as well. It was tough but when I got finished it felt good. I hope you all felt the same way. Keep working hard and lets finish the second half of the week the same way as the first half. 

    Workout of the Day:

    1) Coach led Warm-up

    2) 4xME set of Strict Pul-ups + ME set of Kipping Pull-ups

    Notes: Complete a max effort set of strict pull-ups then without dropping from the bar complete a max effort set of kipping pul-ups. Rest as needed between rounds.

    3) 7 Rounds for time of
    24 Double Unders
    12 Burpee Pull-ups

    4) Mobility/stretching


    Competition Programming:

    Rest Day!!

  • 5/17/2017

    Awesome job these last couple days. I heard about a ton of PR's on Monday. Today everyone took on what seemed like a million box jumps and kicked ass. Keep pushing yourselves harder and harder everyday and continue to watch the results poor in. 

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 minutes to find a heavy single Push Press

    3) For time complete as a descending ladder from 10-1 reps of

    Deficit Push-ups (Using DB’s)
    Dumbbell Renegade rows https://youtu.be/YHN0SGa-68Q) 
    DB Cleans
    DB Push Press

    Notes:
    For the deficit push-up hold a DB in each hand and do push-ups
    The link explaining DB renegade row is https://youtu.be/YHN0SGa-68Q
    DB cleans. The answer is yes you are squatting with the clean.
    Last but not least the RX’d weight for the DB movements is  50/35
    If you need to scale I want you to use the same weight for all movements

    4) Mobility/Stretching


    Competition Programming:

    1) Bench Press -
    Work up to a 5RM
    5x3 using 92.5% of above

    2a) 3x10 strict ring dips
    2b) 3x10 DB bench press AHAP
    2c) 3x10 Skull Crushers AHAP

    Notes: Rest 60 seconds between exercises 90 seconds between rounds

    3) 1xME set of MU then
    3x6 Muscle ups in the rings

    4) 12 Minute AMRAP of
    15 C2B Pull-ups
    15 Push-ups
    15 V-ups

    5a) 4x15 V-ups
    5b) 4x60sec Plank holds


  • 5/16/2017

    Monday May 29th we will be doing "Murph" for our Memorial day WOD. It will begin at 0900 and will be the only class that day. Everyone is welcome. You do not have to be a member to come in and take on this workout. If you are looking for a CrossFit gym to do this at, again we are welcoming everyone. 

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15-20 Minutes to find a heavy set of 3 power snatches

    3) For time complete
    200m Run
    20 Box Jumps
    15 Power snatches
    400m Run
    30 Box Jumps
    10 Power Snatches
    200m Run
    40 Box Jumps
    5 Power snatches

    Notes:
    Box Jump Heights 30/24
    Power Snatch Weight 80% of todays heaviest

    4) Mobility/Stretching


    Competition Programming:

    1) Work up to a heavy set of 5 snatches from the power position

    2) 5x3 snatches from the power position using 90% of above

    3) EMOM for 5 Minutes complete 4 Snatch balances using 75% of your 1 RM snatch

    4) 3 Rounds for time of
    20 Overhead Squats 75/55
    30 Box Jumps 30/24

    5) Mobility/Stretching

  • 5/15/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) Back Squat 7-5-5-3-3-3-1-1-1-1-1

    3) EMOM for 10 Minutes complete
    Even Minutes - 15 Goblet Squats 70/53
    Odd Minutes - 15 KB Swings 70/53

    4) Not For time Complete 4 rounds of
    20 Situps
    100m KB Front Rack Carry AHAP

    5) Mobility/Stretching


    Competition Programming:

    1) Deadlift -
    5@ 72.5%
    3@ 77.5%
    1@ 82.5%
    5@ 77.5%
    3@ 82.5%
    1@ 87.5%
    5@ 82.5%
    3@ 87.5%
    1@ 92.5%

    2a) 3x10 Pendlay rows
    2b) 3x10 Elevated ring rows (elevate your feet on a box and complete the exercise)
    2c) 3x10 Weighted step-ups with DB in the front rack AHAP

    Rest 60 seconds between exercises and 1:30-2:00 between sets

    3) Take 10 Minutes to work on handstand walks

    4) For time complete
    7 Mile Cycle

    5a) 4x10 Ab Wheel Roll outs
    5b) 4x60 Sec hollow hold

  • 5/12/2017

    Workout of the Day:

    1) Coach Led Warm-up

    2) For time and total reps complete
    800m Run
    then
    12 Minute AMRAP of
    5 DL using 65% of your 1RM
    10 Single arm DB overhead walking lunges left arm 50/35
    5 DL Using 65% of your 1RM
    10 Single Arm overhead DB walking lunges right arm 50/35

    3) Mobility/Stretching


    Competition Programming:

    1) Back Squat -
    6@ 70%
    4@ 75%
    2@ 80%
    6@ 75%
    4@ 80%
    2@ 85%
    6@ 80%
    4@ 85%
    2@ 90%

    2a) 3x10 weighted lunges with DB by your side AHAP
    2b) 3x7 Front Squats using 65% of your 1RM

    3) 5k row for time

    4a) 4x15 GHD Sit-ups
    4b) 4x20 Russian Twists using a KB AHAP


  • 5/11/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) For total reps complete
    3 Rounds of
    60 seconds of burpees
    30 seconds rest
    60 seconds calorie row
    30 seconds rest
    60 seconds of double unders
    30 seconds rest
    60 seconds of box jumps 30/24
    60 seconds rest

    3) Not for time complete
    20-15-10-15-20 reps of v-ups
    Before each set complete a 30 second hollow hold

    4) Mobility/stretching


    Competition Programming:

    Rest Day!!!

  • 5/10/2017

    Workout of the Day:

    1) Coach led Warm-up

    2) Take 15 minutes to work on Handstand Walks

    3) “Mary”
    20 Minute AMRAP of
    5 HSPU
    10 Pistols Alternating legs
    15 Pull-ups

    4) Mobility/Stretching


    Competition Programming:

    1) Bench Press -
    Work up to a 3RM then
    5x2 using 90% of above

    2a) 3x10 strict ring dips
    2b) 3x10 DB bench press AHAP
    2c) 3x10 Skull Crushers AHAP

    Notes: Rest 60 seconds between exercises 90 seconds between rounds

    3) 1xME set of MU then
    6x3 Muscle ups in the rings

    4) 10 Minute AMRAP of
    20 Calorie Cycle
    15 Push Ups
    10 Push Jerks 135/95

    5a) 4x15 V-ups
    5b) 4x60sec Plank holds



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