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!

Skill:  Muscle Up
WOD:  'Stephen' modified
30-25-20-15-10-5 rep rounds of:  

 
• Weighted sit-ups 10/25


• supermans


• Knees to elbow


• 95 pound Stiff legged deadlift

see below

Lift:  
WOD:  20 minute AMRAP of:
Run 400,
Row 400,
1 rope climb.
*only full rounds count

Lift:  TBA
WOD: Surprise :)

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 

Lift:  Deadlift  2RM
WOD: 'Diane'
21-15-9 of:
-Deadlifts 185/225,
-Handstand Pushups

Lift:  Power Cleans 3-3-3-3

WOD:  'Barbara'
5 rounds of:
20 pullups
30 pushups
40 sit-ups
50 squats 

5-5-5-5-5 Overhead squats

21-15-9
overhead squats (75% of your 5 RM) 
ring dips 

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....

Lift:  Snatch 2-2-2-2
WOD:  10 minute AMRAP of:
10 Snatches 65/95,
20 Double Unders

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

Lift:  Split Jerk 3-3-3-3
WOD:  21-18-15-12-9-6 and 3 rep rounds of:
-Pullups
-Push Jerk, 75 pounds

Lift:  Back Squats 5-5-5-5
Grace
For time:
30 clean and jerks 95/135 
Rest 3 min
Run 1 mile 

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)