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  • 6/30/2016

    So with the long weekend up and coming there won't really be too much of a schedule change. We will have normal classes Saturday Morning. Then Sunday closed as usual and Monday the 4th closed. Tuesday back to normal hours. I truly hope you all have to chance to get out and celebrate independence day with your families. 

    Workout of the Day:

    1) Coach led Warm-up


    2) In teams of 2 complete a 20 Minute AMRAP of


    10 Pushups

    10 SDHP using a KB 70/53

    10 KB swings 70/53


    While Partner “A” works through the triplet Partner “B” will row 500m. After the 500m the Partners will switch “A” will row 500m while “B” picks up where “A” left off on the triplet. 


    3) Mobility/Stretching


    Competition Programming:

    Rest Day!!

  • 6/29/2016

    I saw lots of PR's up on the white board today. Awesome job to everyone. Continue to work hard and you will keep seeing the results.

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 10-15 Minutes to work on a goal


    3) “Michael” 3 Rounds for time of

    800m Run

    50 Back Extensions 

    50 Sit-ups


    4) Mobility


    Competition Programming:

    1) Overhead Squat - Find a 5RM Overhead Squat


    2) Overhead Squat - 5x3@ 95% of above


    3) “Amanda”

    9-7-5 reps of

    Muscle ups

    Snatches 135/95

     

    4) Mobility/stretching

  • 6/28/2016

    It was a great start to the week. A few of you even headed outside to do the dreaded burpees. Great job to everyone and lets keep the week rolling by finding a new 1RM Clean and Jerk.

    Workout of the Day:

    1) Coach led Warm-up


    2) “Burgener Warm-up”

       
    1. Down and Finish x5
    2. High pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops all the way to the bottom x5

    Skill Transfer Exercises

       
    1. Snatch grip push Presses x5
    2. Overhead Squats x5
    3. Snatch drops all the way to the bottom x5


    3) Clean and Jerk 5-5-3-3-1-1-1-1 reps

    increasing weight each set looking for a new 1RM by the last set


    4) EMOM for 10 Minutes complete

    5 Hang Power cleans using 65% of todays heaviest lift + 7 Box Jumps 24/20


    Competition Programming:

     1) Find a 1RM bench press


     2) For time and total load complete

    1 Mile run

    take 5 minutes to find a 5RM Shoulder press

    800m Run

    take 5 Minutes to find a 5RM Front squat

    400m Run

     

    3) mobility/stretching

  • 6/27/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) 3x20 Pistols alternating legs

    Rest as needed between rounds


    3) 15 Minute AMRAP of

    20 Walking Lunges

    15 Burpees

    10 C2b Pull-ups


    4) Mobility/Stretching


    Competition Programming:

    1) Find a 1RM Deadlift

     

    2) You have 10 Minutes to practice and then take 5 attempts for a total distance hand stand walk

     

    3) “Diane”

    For time complete 21-15-9 reps of

    Deadlifts 225/155

    HSPU

     

    4) Mobility/Stretching

  • 6/25/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) For time complete

    1000m Row 

    then

    5 Rounds of

    15 Deadlifts using 55% of your 1RM

    10 Box Jumps

    then

    1000m Row


    3) Mobility/Stretching


    Competition Programming:

    1) Bench Press Light Day:

    After warming up complete 2x8@ 77.5% of your 1RM


    2a) 3x10 Incline Bench Press AHAP

    60 Sec rest

    2b) 3x10  Skull Crushers AHAP

    60 Sec rest

    2c) 3x10 Overhead Tricep Extensions AHAP

    90 Sec rest


    Notes: Complete the second part as a circuit.


    3) 10 Minute AMRAP of

    7 Strict HSPU

    14 KB Swings

    21 T2B


    4) 4x20 GHD sit-ups


    5) Mobility/Stretching

  • 6/24/2016

    This upcoming Sunday we are looking to get outside and have some fun. I'm thinking we are going to be playing basketball or football again. I'll bring both down to the park. I say we meet at Noon. So Noon down at Ft Nugent park and I'll have the football and basketball with me and we will go from there. As usual you don't need to be a member to join us for a good time so bring your family and friends.

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 10-15 Minutes to work on a goal


    3) 10 Minute AMRAP of

    20 KB Russian Twists

    15 KB Swings

    10 Goblet Squats


    KB weight use 53/35 for the swings and squats and AHAP for the KB Russian Twists


    4) Mobility/Stretching


    Competition Programming:

    1) Overhead Squat - Find a 3RM Overhead Squat


    2) Overhead Squat - 5x1@ 90% of Above


    3) Paused Front Squats - Work up to a max with a 1 second pause at the bottom and 7 second pause at the top


    4) Pause Front Squat - 3x3@ 83% of above using the same tempo


    5) Complete as a descending ladder 10-1 reps of


    Power Cleans 135/95

    Before each set of power cleans complete a 100m Run


    6) Mobility/Stretching

  • 6/24/2016

    This upcoming Sunday we are looking to get outside and have some fun. I'm thinking we are going to be playing basketball or football again. I'll bring both down to the park. I say we meet at Noon. So Noon down at Ft Nugent park and I'll have the football and basketball with me and we will go from there. As usual you don't need to be a member to join us for a good time so bring your family and friends.

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 10-15 Minutes to work on a goal


    3) 10 Minute AMRAP of

    20 KB Russian Twists

    15 KB Swings

    10 Goblet Squats


    KB weight use 53/35 for the swings and squats and AHAP for the KB Russian Twists


    4) Mobility/Stretching


    Competition Programming:

    1) Overhead Squat - Find a 3RM Overhead Squat


    2) Overhead Squat - 5x1@ 90% of Above


    3) Paused Front Squats - Work up to a max with a 1 second pause at the bottom and 7 second pause at the top


    4) Pause Front Squat - 3x3@ 83% of above using the same tempo


    5) Complete as a descending ladder 10-1 reps of


    Power Cleans 135/95

    Before each set of power cleans complete a 100m Run


    6) Mobility/Stretching

  • 6/23/2016

    CrossFit Kids with Coach Linnell  started today. There is no better Coach out there to take on this class than Linnell. We need everyones help in spreading the word. Tomorrow will kick off the 6-11 year olds at 3:30PM. Come one come all and join us for CrossFit Kids!!!

    Workout of the Day:

    1) Coach Led Warm-up


    2) Take 10-15 Minutes to find a heavy set of 3  Push Jerks


    3) 4 rounds for time of 

    25 Pushups

    20 calorie row

    15 Push Jerks using 

    65% of todays heaviest 3 reps


    4) Mobility/Stretching


    Competition Programming:

    Rest Day!!


  • 6/22/2016

    Don't forget, for those who are interested, tomorrow will be the first CrossFit Kids class for the "Puppies" ages 4&5. It'l begin at 3:30PM and last about 30 Minutes.

    Workout of the Day:

    1) Coach Led Warm-up


    2) In teams of 2 Complete the following for time

    150 Wall balls 20/14 to a 10ft target (Alternate every 5 reps)

    200m Walking lunge (split between the partners equally) 

    150 Air squats (Alternate every 5 reps)

    200m Farmers carry (Split between the partners equally)

    150 Burpees (Alternating every 5 reps)


    3) Mobility/Stretching


    Competition Programming:

    1) Bench Press:

    Heavy Single - Work up to 1x1@ 100%

    Working Sets - 5x3@ 90%


    2) Take 15 minutes to work on Handstand Walks


    3) 10 minute AMRAP of

    5 Strict presses 95/65

    10 Push-ups

    5 Strict Ring Dips


    4a) 4x10 Strict T2B

    60 Sec rest

    4b) 4x60 Sec forward lean in the rings (Lower the rings to about a fist distance from the ground and hd a plank in the rings)


    5) Mobility/Stretching




  • 6/21/2016

    A couple reminders for the week:

    Wednesday at 3:30 PM will be our first CrossFit Kids class. It'll be for the puppies (4-5) yr olds and last about 30Minutes.

    Thursday at 3:30 PM will be the first CrossFit Kids class for the pack (6-11) yr olds and will last about 45 minutes

    Sunday we will head outside and have a little fun. I will throw up on the blog and the chalk board  what activity we are looking to get into. I saw a couple suggestions up on the board but if anyone has any others go ahead and put them up there. 


    Workout of the Day:

    1) Coach led Warm-up


    2) “Burgener Warm-up”

       
    1. Down and Finish x5
    2. High pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops all the way to the bottom x5

    Skill Transfer Exercises

       
    1. Snatch grip push Presses x5
    2. Overhead Squats x5
    3. Snatch drops all the way to the bottom x5


    3) Take 15 Minutes to find a 1RM Power Snatch


    4) 12 Minute AMRAP of

    10 Power Snatches using 60% of todays max

    10 T2B


    5) Mobility/stretching


    Competition Programming:

    1) Bench press:

    Heavy Single - Work up to 1x1@ 100%

    Working Sets - 5x3@ 90%


    2) Take 15 minutes to work on Handstand Walks


    3) 10 minute AMRAP of

    5 Strict presses 95/65

    10 Push-ups

    5 Strict Ring Dips


    4a) 4x10 Strict T2B

    60 Sec rest

    4b) 4x60 Sec forward lean in the rings (Lower the rings to about a fist distance from the ground and hd a plank in the rings)


    5) Mobility/Stretching

  • 6/20/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) For time complete 

    1 Mile run

    150 Double unders

    800m Run

    75 Double Unders

    400m run

    37 Double unders

    200m Run


    3) Mobility/Stretching


    Competition Programming:

    1) Deadlift:

    5x5@ 75% of your 1RM


    2) 5x10 Lunges with 95lbs in the front rack


    3) 50-40-30-20-10 reps of

    Calorie row

    Double unders

  • 6/18/2016

    Workout of the Day:

    1) Coach Led Warm-up


    2) “Burgener Warm-up”

       
    1. Down and Finish x5
    2. High pull x5
    3. Muscle Snatch x5
    4. Snatch Drops 2”, 4”, 6”
    5. Snatch drops all the way to the bottom x5

    Skill Transfer Exercises

       
    1. Snatch grip push Presses x5
    2. Overhead Squats x5
    3. Snatch drops all the way to the bottom x5


    3) For time complete as a descending ladder from 15—>10 reps of

    Power cleans using 50% of your 1RM Clean and Jerk

    Bar facing burpees


    4) Mobility/Stretching


    Competition Programming:

    1) Bench Press Light Day - 

    After warming up complete 8x3@ 60% of your 1RM


    2a) 3x10 Incline Bench Press AHAP

    60 Sec rest

    2b) 3x10  Skull Crushers AHAP

    60 Sec rest

    2c) 3x10 Overhead Tricep Extensions AHAP

    90 Sec rest


    Notes: Complete the second part as a circuit.


    3) 12 Minute AMRAP of

    10 hand release push-ups

    20 Calorie row

    10 HSPU

    20 Calorie row


    4a) 4x15 GHD situps

    60 Sec Rest

    4b) 4x10 Ab wheel roll outs

    90 Sec Rest


    5) Mobility/Stretching



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720 SE Pioneer Way Oak Harbor Wa 98277