Oct 30, 2017

10-31-17 WOD

Challenge
2min Max Du’s

L2
Every 2 min for 14 min (7 rounds)
200m run
Max hang squat cleans 95/65

L1
Every 2 min for 14 mn (7 rounds)
15 burpee’s
Max front squats

Coach Alex recommends to smash out quads after this!

Oct 29, 2017

10-30-17 WOD

Challenge
10min EMOM
3 deadlifts
Work up to a heavy 3 set then stay at the same weight for all 10 sets, If halfway through you feel too light or to heavy it's ok to increase or decrease load

L2
21-15-9
Wall balls
T2B

L1
21-15-9
Goblet squat

Toes 2 wall

NO POST NOVEMBER!!!

It is that time of the year again! For all you cherry pickers out there we have a special treat for you! We will not be preposting the workout the night before, for the entire month of November! Make sure to bring your gym bag with everything you will need for any type of workout! and if you don't have a gym bag, show up and figure it out, and get a good workout! Many of you may look at a workout and think to yourself, I'm going to take a rest day, I don't need to row a 10K. WRONG! crossfit is about being constantly varied, if you only stay in one time domain or under a similar load your body will only adapt to that. This is why we don't only work just the anaerobic pathways, we do aerobic work, we lift, we have single modality days! So show up with a smile on your face, embrace the suck, and go home with you head held high knowing you just did something you hate and you owned it!!

If I hear about anyone leaking the WOD, I will park my truck, make the 3 1/2 hour drive, find you, and sit and watch you do 500 burpee's before I let you return to a regular class, If you chose not to do the burpee's, find another gym!!!! This is no joke, I take this vary seriously! DO NOT LEAK THE WOD!

Those of you following our programming, I will post every night after class at 8pm

Have fun, love coach ALEX

Oct 27, 2017

SAT WOD

Main site wod from 10-22-17

For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Post time to comments.

Oct 26, 2017

10-27-17 WOD

Challenge
Box jump for height
Start small work up to a taller and taller box, us plates to make smaller increases!

L2
21-15-9
Strict handstand push ups
Toes 2 bar
Front squats 65/45
15 min time cap

L1
21-15-9
Seated DB press
V-ups

Goblet squats

Oct 25, 2017

10-26-17 WOD

Challenge
3 sets
Max supine ring rows


L2
5 rounds
400m run
16 DB snatch’s 50/35
8 DB thrusters right hand
8 DB thrusters left hand
25 min time cap


L1
4 rounds
500m row
12 hang clean
12 push press

Oct 24, 2017

10-25-17 WOD

Challenge
Do the challenge pre or post wod.  
Tabata toes 2 wall

L1/L2
5K row for time

28 min time cap!

Oct 23, 2017

10-24-17 WOD

Challenge
Max nose to wall Handstand hold.
*scale with other handstand variations


L1/L2
Central Washington Throwdown WOD 1
Team of 2
12 min AMRAP
20 cal row (L1- 15 cal row)
10 burpee box jump overs W-20” M-24” (L1- 6 burpee box step overs)
One athlete must complete one round before switching!

Oct 22, 2017

10-23-17 WOD

Challenge
Deadlift 10-8-6-3-1-1-1
Make every set difficult!


L2
8 min AMRAP
10 KB swings 53/35
10 wall balls 20-10’/ 14-10’


L1
8 min AMRAP
10 KB swings
10 goblet squats

Oct 20, 2017

SAT WOD

Crossfit.com wod from 10-11-17
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute

From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

Oct 19, 2017

10-20-17 WOD

Bear comples
5x7
Five sets of seven reps
One rep is
Power clean
Front squat
Push press
Back squat
Push press
* for the full set to count, the barbell cannot rest on the ground, you may only do touch and go for the power clean!

Do your first full set with just the barbell, then add weight as you go.

Oct 18, 2017

10-19-17 WOD

Challenge
500m row for time


L2
3 Rounds
30 KB swings 53/35
20 Burpee’s


L1
3 rounds
20 KB swings
15 Burpee’s

Oct 17, 2017

10-18-17 WOD

Challenge
30 sec max Du’s
30 sec rest
30 sec max Du’s
30 sec rest
30 sec max Du’s
* If you do not have Du’s in your wheel house, take 5-10min to practice!

L2/L1

1 mile run for time

Oct 16, 2017

10-17-17 WOD

Challenge
Plank hold for time!

L2/L1
10 min AMRAP
1 Strict HSPU (L1-  seated DB press)
10 Pull ups (L1- ring rows)
2 Strict HSPU
10 Pull ups
3 Strict HSPU
10 Pull ups
4 Strict HSPU
10 Pull ups
5 Strict HSPU
10 Pull ups
6…….etc.

Add one rep to S-HSPU’s each round

Oct 15, 2017

10-16-17 WOD

Challenge
Back squat
10-8-6-3-1-1-1
Make every set difficult!


L2
3 rounds
400m run
15 OHS 95/65


L1
3 rounds
500m row
15 goblet squats

Oct 13, 2017

SAT WOD

Main site WOD from 10-8-17

5 rounds for time of:
20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories

Rest 1 minute

Oct 12, 2017

10-13-17 WOD

L2/L1
3-3-3-3-3-3-3
Hang power clean
2-2-2-2-2
Hang squat clean

20 min post wod cool down mobility
Work on what hurts, or whats tight!

Oct 11, 2017

10-12-17 WOD

Challenge
Max nose to wall Handstand hold.
*scale with other handstand variations
(we did this last week as well, we will be doing this once more the following week, try to best your score or match it!)


L2
Half Cindy
10 min AMRAP
5 pull ups
10 push ups
15 air squats
Rest 2 min
2 min max push ups
Score rounds and max reps on push ups separately


L1
10 min AMRAP
5 ring rows
10 knee push ups
15 air squats
2 min rest
2 min max sit ups

Oct 10, 2017

10-11-17 WOD

Challenge:
N/A


L2/L1
30 min AMRAP
800m run
30 sit ups
15 good morning (45/25)

Oct 9, 2017

10-10-17 WOD

Challenge:
7x1
Row for watts
*set the rower to watts, start with the fan still, you only get THREE pulls to produce the highest wattage you can, (rower does not need rest, fan just needs to be still)

L2/L1
10 min AMRAP
2 Box jump (L1- step ups)
2 Kb swings
4 Box jump
4 Kb swings
6 Box jump
6 Kb swings
8 Box jump
8 Kb swings
10 Box jump
10 Kb swings
12 Box jump

12 Kb swings…...etc.

Oct 8, 2017

10-9-17 WOD

Challenge
Back Squat
5x5 back squat (work up to a heavy 5 then use the same weight for all 5 sets)
*note we did this a couple weeks ago. Try to go a little heavier if possible

L2/L1
7 min of burpee’s
*reach to a 6” target if possible

L1 no target

Oct 6, 2017

Sat WOD

Crossfit.com WOD from 9-28-17

21-15-9 reps for time of:
Single-arm dumbbell snatches
Bar muscle-ups (scale C2B pull ups)
Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Oct 5, 2017

10-6-17 WOD

Challenge:
90 sec max wall balls!

L2
9 min AMRAP
10 Kb thrusters (alternate hands half way)
10 kb snatch (alternate hands half way)
15 kb swings
RX weight is 53/35, scale as needed

L1
9 min AMRAP
10 goblet squats
10 kb push press (alternating hands half way)

15 kb swings

Oct 4, 2017

10-5-17 WOD

Challenge:
Max nose to wall Handstand hold.
*scale with other handstand variations

L1/L2
4x400m run

1 to 1 rest

Oct 3, 2017

10-4-17 WOD

Challenge:
Max DU's in 2 min
*if you don't have DU's take 5-10min to practice DU's

L2
3 rounds for time
25 Hang power cleans 95/65
30 Floor wipers
400m Run

L1
12min AMRAP
10 hang cleans
15 toes 2 wall
250m row

Oct 2, 2017

10-3-17 WOD

Challenge:
Death by strict pull ups
Every min on the min add one rep starting with 1, scale to acheve at least 5 min, 10 min time cap if scaling as well!

L2
3 rounds for time
30 push ups
500m row  (scale 400m run or 30 cal. Asalt bike)

L1
12min Amrap
15 knee push ups 
200m run
30 SU’s

10-2-17 WOD

Challenge
Back Squat
5x3  (work up to a heavy three set and use that weight for all 5 sets)
*If you did this 2 weeks ago you should have a weight written down. Try to add a little weight this time!

L1/L2
10min AMRAP
2 alt DB snatch’s (L2-50/35)
4 burpee box jump overs (L1 burpee box step overs)
4 alt DB snatch’s
4 burpee box jump overs
6 alt DB snatch’s
4 burpee box jump overs
8 alt DB snatch’s
4 burpee box jump overs
10 alt DB snatch’s
4 burpee box jump overs
12 alt DB snatch’s……..etc.
*add 2 reps to snatch’s each round