Jul 29, 2018

7-30-18 WOD

Challenge:
10 Sets of less build to move well Thruster for today, do not exceed 90%.

Then complete:

FRAN
21-15-9
Thruster 95/65
Pull Up

* We completed FRAN+++  recently. Today is meant to taper back load, increase intensity slightly to see if we can complete fran more quickly than previous attempts!! Get a good warm up with your thrusters and pull ups, see what you can do! HAVE FUN!!

Jul 28, 2018

SAT WOD


Teams of 2
1000m row
100 lunges
100 PRW CLEANS 135/95
1000m Row
100 burpee over bar
100 air squats
1000m row

*one partner works while one rests.

Jul 26, 2018

7-27-18 WOD

30min EMOM
min-1)2 HSPU (make these 2 HARD!
min-2) 1 HANG PWR Clean ( heavy – with moving well. Focus on a good finish.  Fast elbows, hips back and under the bar.)


Jul 25, 2018

8-26-18 WOD

Back Squat
10-10-10

Challenge: Build for warm up to a load that will challenge you for all 3 sets. Challenging still means, moving well! Warm up with sets of 3’s. So you get warmed with without over doing it on reps before starting.

Jul 24, 2018

7-25-18 WOD

L2
10 1-minute rounds for reps of:
10 Burpees over the bar
Max reps of power snatch, 135/95
1 min rest
*COURTESY of CROSSFIT.COM
L1-scale load as needed

Jul 23, 2018

7-24-18 WOD

2k Row
1mile Run
2k Row

L1
20min Row for Calories

Jul 22, 2018

7-23-18 WOD

CROSSFIT LINCHPIN TEST 11
For time:
7 Squat clean 185/135 (l1 scale to a front squat and load as needed)
11 Ring Muscle-ups (Carson – BAR MU.  L1 – 20 Ring Dips + 15 Tricept Pull Downs w/ Band if possible)
100 Double-unders
11 Ring Muscle-ups
7 Squat clean 185/135

Jul 19, 2018

7-20-18 WOD

Challenge: Build to Feel Good 3 SUMO Deadlift. No loss of mechanics

15min EMOM
1)5 Sumo Dead
2)10 Burpee Box Jump Overs
3)rest

Jul 18, 2018

7-19-18 WOD

2RFT 100 DU 15 MU *CAP 15 min L1 12min AMRAP 40 Singles 8 Jumping Pull Ups 8 Banded Triceps Pull Downs Challenge: 2min for MAX REPS 1min Plank into max sit ups

Jul 17, 2018

7-18-18 WOD

"NICK"
12 rounds for time of:

Jul 16, 2018

7-17-18 WOD

Teams of 2

For Time
16 Rounds
Run 200m
10 burpees over planked partner
*one partner completes of full Round, then switch

L1
10 Rounds
These should be all out
200/150m Row
7 Fast Burpees
Rest no more than 2 min


*Todays work is about fast effort, with short rests
between to maintain intensity. Scale back distance/
movements/reps to maintain a faster pace!

Jul 15, 2018

7-16-18 WOD

L2
5min AMRAP
FRAN
21-15-9
Thruster 95/65
Pull up

*First AMRAP - Set up to complete close to or 1 set +
REST 5 MIN

5min AMRAP
9-7-5
Thruster 135/95
c2B

L1
12 min AMRAP
21-15-9
Thruster or Front Squat
Pull Ups (jumping OK)
Complete 30 Sit Ups between sets


Challenge: TEMPO Front Squat 7x 2 Hold Bottom position for 3 seconds.

Jul 14, 2018

SAT WOD

L2
“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press (if you don't have access to bench, do floor presses)
Max Strict Pull-ups
Rest 3 minutes between rounds.

L1
4 Rounds
Max Bench press at appropriate weight
Max Chin over bar hold (thats the top of the pull ups)
Rest about 3 minutes between rounds.
*Optional Accessories
3 Sets
50 foot Walk w/ one arm DB overhead, and one arm farmer carry KB. Switch arms and repeat.

30 Seconds Side Plank Each Side

Jul 12, 2018

7-13-18 WDO

Back Squat
Build to Feel Good 3 in 7 sets or less. No loss of mechanics.

L2/L1
4 Rounds (L1-3 Rounds)
400m run
50 Sit Ups

*Optional Accessories
2 Rounds
10 Single Leg Glute Bridge (each leg)
10 Single Leg Deads w/ KB - Controlled Hinge with even hips, dont let KB touch floor. Challenge your Glutes, and Hammies.

6 Tempo Gobblet Squats - Slower out of the top the better!

Jul 11, 2018

7-12-18 WOD

L2/L1
AMRAP 4min:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
Rest 4 Minutes

AMRAP 4min:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
Rest 4 Minutes
AMRAP 4min:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining


L1-scale load ass needed, Think about that last round and what weight you would be able to use for it, that goes for everyone.

Jul 10, 2018

7-11-18 WOD

L2
5RFT
20 Ring Dips
10 Box Jump Overs (All the way over today. No lateral jumps. Face Box) - PLEASE complete regular Box Jumps for safety if you get fatigued or would like to not be a super ninja today!! This is to challege our Gizelles out there (::
20 Farmers Carry Walking Lunges 53/35 - Scale Load to make lunges UNBROKEN each set.

L1
15 min AMRAP
20 banded ring dips
10 box step up jump down
20 walking lunges (Farmers carry if posible)

*Optional Accessories
3X
1min weighted Plank

Max strict TTB

Jul 9, 2018

7-10-18 WDO

L2/L1
Take 10 Min -Build to Move Good Heavy Single Front Squat. Go for Positioning over load. Use as warm up for WOD.

3RFT
10 Front Squat 185/135 (Don’t exceed 80% of todays MOVE GOOD in warm up)
20 C2B (L1- pull ups/ banded pull ups/ ring rows)

50 DU (L1- Singles- 100 reps)

Jul 8, 2018

7-9-18 WOD

L2/L1
50 Clean & Jerk 135/95
Every Minute after workout begins, Complete 5 TTB

L1
12 min time cap
Sub Toes to wall for T2B


*Optional Accessories
3 Rounds
10 Y-T-I’s
Right Into without rest - Max Press for
30 seconds 10/5lb total - so two fractionals)
Rest
10 Reverse Grip Bicep Curls
(palms face away from you)
Right into 10 Bent Over Rows

Jul 4, 2018

7-5-18 WOD

50 Air Squats
40 Abmat Sit-ups
30 Kettlebell Swings, 53/35
20 Push-ups, hand-release

*Rest 3 minutes between each round – 4 Total Sets

Jul 3, 2018

7-4-18 WOD

10 Rounds

250/200m Row

Carson location: 8 am
White Salmon: Closed today

Jul 1, 2018

7-2-18 WOD

"Cameron" 
For time: 
50 Walking lunge steps 
25 Chest to bar pull-ups 
50 Box jumps, 24"/20"
25 Triple-unders 
50 Back extensions 
25 Ring dips 
50 Knees to elbows 
25 Wallball "2-fer-1s", 20/14 
50 Sit-ups 
5 Rope Climbs, 15 ft. (15 Strict towel pull Ups)

L1 – Scale above as needed!