Skill Work:  Muscle Ups + Double Unders
WOD:
Buddy Carry length of gym
30 Goblet Squats, 1 Muscle Up,
30 V-ups, 1 Muscle Up,
30 Jumpings Lunges, 1 Muscle Up,
30 T2B, 1 Muscle Up,
30 Double Unders, 1 Muscle Up,
Buddy Carry length of gym

Lift:  Strick Press 1RM and Deadlift 3x5

WOD:  21-15-9 of:
1 legged Burpees
Slam Balls

Back squat 5x3 (work up to 3 sets of 5 reps at the same weight) 

3 Rounds 
500m Row or 400 m run 
10 pistols (each leg so a total of 20)
15 atomic situps (25 lbs is RX for both) see video below 

WOD:  "The Chief"
5 Rounds of this 3 Min AMRAP:
 
3 Power cleans 95/135
6 Push-ups
9 Squats

*Rest 1 minute between each round 

Park WOD!  Gotta show up to see the WOD!

16950 W Riverside Dr
Bothell Wa

Shoulder press 3X5 (3 sets of 5 reps at the same weight)
"Diane"
21-15-9
Deadlift (225/185)
Handstand pushups

Lift:  Overhead Squats
WOD:  For time:
30  Overhead Squats, 75/115
50  Ice Scaters
70  Kettlebell swings, 35/62
50  medicine ball cleans 15/20 
30 Calf Raises

Skill: Find max Box Jump
WOD:  For time:
Begin and finish with a 400 m Medball or Farmers Carry 15/20 and 1 Rope Climb,

Then 5 rounds of:
10 Weighted Situps 25/45,
5 tire flips,
30 second L hang,
5 Box Jumps at 90% of personal max,

Lift:  Power Cleans 3 RM
Birthday WOD:  BreAnne Crouch is 20 something...
20 Minute AMRAP of:
1  Crab Crawl
9  Half Burpees
7  Cross Stitches  (Bre made)
6  Woman Makers  (Bre made)

Lift:  Front Squats 4 RM
WOD:  'Jackie'
For time: 
Row 1000,
50 Thrusters  45,
30 Pullups

Park WOD:  8 and 9 am classes are at Forsgren Park.  Just an FYI, there is a bridge out on Carter Road so you may have to go around on the East side of things.  See you there!

Forsgren Park,
14th Avenue West,
Bothell, WA

Hill run times were a little faster than I expected, great job everyone!

For time: 
30 Dumbell clean and jerks (20/30 in each hand)
30 v-ups
30 double unders 
30 supermans
30 pullups
30 walking lunges with plate overhead (25/45) 
*5 rope climbs anytime you want to in the workout 

Squat snatch 3X3 (do 3 sets up 3 reps at the same weight) 

21-15-9 
Squat snatch (45/65)
Slam balls (15/20) 

Every 90 seconds for 24 minutes: 
1. burpee broad jumps from wall (by pullup bars) to garage door and sprint to fence and back (rest until 90 seconds is up) 
2. 10 Russian swings (kb only goes to eye level) (35/62) 20 step ups (20/24) (rest until 90 seconds is up and start on the burpee broad jumps again) 

Score is number of completed rounds- maximum is 10 rounds 

4 Rounds 
4 wall climbs
8 Turkish getups (26/35)
12 slam ball pushups (hold top of slam ball with one hand while it is on floor, do pushup, switch to other hand, do pushup, etc.)

Lift: 5 RM Back Squats
WOD:  12 minute AMRAP of:
3 Back Squats at 5 RM weight,
10 K2E,
10 Pistols,
10 Weighted Situps 10/25

Park WOD today in St. Edwards State Park at 8 am and 9 am... Gotta show up to see the WOD:)

Lift:  Shoulder Press 3 RM
WOD:  15 minute AMRAP of:
3 Burpee Pullups,
6 Handstand Pushups,
9 Deadlifts,
1 bear crawl

Lift:  Overhead Lunges 4 RM
WOD:  'Karen'
For time:  150 Wall-ball Shots

Skill Work:  Buddy Carry
WOD:  2 rounds of:
12 tire flips
1 rope climb
12 ninja burpees
20 box jumps 24/30
Row 800

Lift:  Split Jerk 1RM
WOD:  3 Rounds of:
10 Split Jerks 65/135,
10 Bar or Ring Muscle Ups,
Run 400

Lift:  Back Squats 5 RM - Please get a coaches approval to advance with higher weight
WOD:  EMOM for 18 Minutes complete the Following:
ODD minutes - 5 Double Squat WallBalls and 5 Toes 2 Bars
Even Minutes - 15 Supermans and a run to the fence

Park WOD:  Meet at Log Boom for a boomin WOD!  And bring your swim trunks!  And yes you can do the WOD with out the swim. 

Normal Class Schedule today.
Lift:  OH Squats 3RM
WOD:  for time:
run 800, then
4 rounds of:
20 situps, 10 OH squats 65/95, 10 ring dips,
then run 800 again.

Happy Independance Day!

'FIGHT GONE BAD'

In this workout you move from each of five stations after a minute. This
is a five-minute round from which a one-minute break is allowed before
repeating. We've used this in 3 and 5 round versions.  The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)


2. Sumo deadlift high-pull: 75 pounds (Reps)


3. Box Jump: 20" box (Reps)


4. Push-press: 75 pounds (Reps)


5. Row: calories (Calories)

The clock does not reset or stop between exercises.