CrossFit Kids meet at Chuck and Bre's house: 7409 NE 200th st
Park WOD: Wallace Swamp Creek Park Show up with your rugged gear, we will be in the stream! Scaled as needed of course. Jeff, bring the Huskies!
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Skill: Muscle Up
WOD: 'Stephen' modified 30-25-20-15-10-5 rep rounds of:
Lift: Overhead Squats 1RM
WOD: 'Angie' for time: 100 Pullups, 100 Pushups, 100 Situps, 100 Squats *you must finish each movement before continuing on to the next. Partner Hansen (option to do it alone)
5 Rounds 30 Kettle bell swings (26/35) 30 burpees 30 situps with weight (16/20) WOD:
3-6-9-12-15-18-21 goblet squats (26/35) slam balls (15/20) *Run 200 meters after every round Remember- 4:30 class is canceled today and there is a house WOD at Linda's house: 18229 64th Ave Ne Kenmore, WA 98028 Lift: Hang Cleans 2 RM
WOD: AMRAP 12 minutes of: 7 hang cleans 115/185, 14 Box Jumps / Step ups 24/30, 21 Double Unders Park WOD: Meet at Rhododendron Park today for the 9 am class and then off to the Northshore Fire Department as they are having an open house and serving pancakes until 11 am. Gotta show up to see the wod...
"Eva" - in celebration of Dom's B-day- can you guess how old he is?
Partner or not, it is your choice: 5 Rounds Run 800 meters 30 kb swings 26/35 30 pullups (run with your partner on all 5 rounds. one person does 15 kb swings while other does 15 pullups, then switch) A red dot means a ripped blister.... WOD: 2 rounds for time of:
10 Sumo Deadlift Highpulls 65/95, weighted lunges width of gym (pullup bars to garage door) 65/95, 20 sledge hammer hits on tires, backwards run 400, 20 burpees, weighted lunges width of gym (garage door to pullup bars) 65/95, 10 Ring Dips Partner WOD! How did you guess?
2 people complete a total amount of reps of: 60 Plate ground to overhead/wall sit 50 plate lunges/hold plank 40 Plate sit-ups/wall sit 30 hollow roll overs/hold plate overhead 20 Plate pushups/ring hold 30 hollow rock roll overs/hold plate overhead 40 plate situps/wall sit 50 plate lunges/hold plank 60 plate ground to overhead/wall sit Plate weight is 25/45 Announcement: The 5:30 am, 6:30 am and 9:30 am classes will be at the gym. The 4:30 pm class is canceled and the 5:30 pm class is at our house. See address on this week's WOD boards. And oh yeah, it's a potluck! Kid's welcome.
WOD: 7 Rounds of: 7 Kettlebell Swings 35/26, 7 pushups 7 Pullups, 7 Burpees, 7 Slam Balls 15/20, 7 Calf Raises on curb (7 on each foot), run to fence and back. No Lift.... Bear Complex!!! 5 rounds - add weight each round 7 sets of the following sequence Power Clean Front Squat Push Press Back Squat Push Press *There is no time component *once you started you can rest anywhere anytime during the sequence but the bar may not rest on the ground Lift: Deadlift 5-5-5-5
WOD: For time: Run 400, 9 Turkish getups with slamball 15/20, 30 Deadlifts 135/185, 30 Situps 10/25, Run 400, 9 Turkish getups with slamball 15/20, 20 Deadlifts 135/185, 20 Situps 10/25, Run 400, 9 Turkish getups with slamball 15/20, 10 Deadlifts 135/185, 10 Situps 10/25, No Lift.... Bear Complex! 7 Sets of the following sequence: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (then down to a touch and go to start the next power clean) *5 Rounds with rest between rounds to load up. *The goal is to work up to max load on the 5th round. Happy Birthday Erica!!!
Lift: Push Jerk WOD: For time: 100 Double-unders 15 Handstand push-ups 40 Toes-to-bar 30 Shoulder to overhead, 65/95 90 foot Walking lunge with barbell in front rack 65/95 Inspiration from regionals this weekend!
Squat Clean 1-1-1-1-1 then... AMRAP 12 minutes 1 rope climb Run to fence and back 5 squat cleans (95/155) |
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