Lift:  Push Press - Max Reps in 1 minute 65/95


WOD:  20 Minute AMRAP of:

7 Push Press,

Gorilla Crawl 1 Lap,

7 Toes 2 Bar,

One handed farmers carry 1 Lap.

Skill:  Find Max Weight Pullup/ or band

WOD:  'Angie'

100 of each:

Pullups, Pushups, Situps, Air Squats

*FYI:  She (the coach) returns in a few weeks

Lift:  Snatch - build to a heavy one and keep the weight on the bar

WOD:  8 Minute AMRAP of:

1 Heavy Snatch,

Bear Crawl 1 foot one length,

Bear Crawl 1 foot one length

Walking Lunges 1 Lap around gym.

Lift: Bench Press Warm up

WOD:  Complete a total of 75 of each exercise:

Bench Presses- S 45/65, Rx 85/135, C 115/185,


Pullups - C2B

*all reps must be consecutive (no more than 3 seconds rest between reps)

**Every time you rest run 400

Happy Birthday to a wife: Breanne Crouch! 

Skill work:  Rope Climbs - Bring your socks!

WOD:  Every 4 Minutes for 20 minutes complete as much of the following as possible:

1 Rope Climb,

10 Woman Makers (to be explained)

100 Double Unders.

* Note- Usually we score EMOMs with how many rounds we complete, not today.  Every Rep counts.

**  Coaches note - If you complete all 111 reps within the 3 minutes then you get to rest until the next round.  If you haven't completed the round then stop where you are at and start over again on Rope Climbs, having counted all reps. 

Lift:  Cleans:  Build up to a heavy one

WOD: 'Elizabeth'

21-15-9 of:

Ring Dips and Cleans 95/135


* Last time we did it.......

No Park WOD today, meet at the gym.

WOD:  Start by finding your 1 RM Front Squat.  Then:

Every 5 Minutes Sprint 400 m.  Record all 4 times. 

Extra Credit:  If your not dead 21-15-9 of:

Wallballs and T2B

Gymanastic Work:  Pistols and attempting 1 legged double unders

WOD:  Tabata This!

Pistols,
Double Unders,
Pullups,
Calorie Row

Lift:  Bench Press Technique and find 1 RM

WOD:  4 Rounds of 45 Second intervals:

Bench Press,

Rest,

Sideways Shuttle Run,

Rest

Lift:  Tempo Overhead Squats, 4 seconds down - 1 second up.  3x3

WOD:  4 Rounds of:

10 Overhead Squats - S 35/45, Rx 85/115, C 105/155

Run 200,

25 v-ups,

Rest 1 minute

The weekend is over, time to get back to work!

Skill Work:  Handstand Walking

WOD:  'Diane'

21-15-9 of:

Deadlifts - S 95/135, Rx 185/225, C 225/315

Handstand Pushups - S Handstand hold plus negatives with extra padding (9/6/3), C Deficit Pushups 

* when you finish, Row until the clock hits 20 min

* Announcement:  Park WOD this Saturday at Rhododendron Park for both 8 and 9 am classes.  Come ready to WOD and Hang!

Lift:  Front Squats - Build to a 1RM in 12 minutes

WOD: Two - 5 Minute AMRAPs of:

8 Front Squats - S 45/65, Rx 85/115, C 115/175

10 Slam Balls,

12 Weighted Sit-ups 25/45

* Run 1 mile between AMRAPs (you can always scale with rowing).  At 5 minutes the clock starts for your mile time, when you get back, the second AMRAP starts at 17 minutes.  Keep a white board somewhere and keep count of your reps!!!

* Coaches note:  Don't get too ambitious with the 2nd AMRAP.  If you are scaling this WOD, you may want to stop after the mile run.  If the clock runs past 20 minutes before your done Running, then just wait to stretch with the group.  Check the ego at the door!

Skill:  Kipping Pullups and Toes 2 Bar - and hand care

WOD:  3 Rounds of:

Run 400,

10 Pullup + T2B's

rest 2 minutes

Strength: refer to WOD

WOD: 'Linda'  aka  '3 Bars of Death' because people often quit

10-9-8-7-6-5-4-3-2-1 of:

Deadlift - S .75/1 BW, Rx 1/1.5 BW

Bench Press - S .5/.75 BW, Rx .75/1 BW,

Power Cleans - S .33/.5 BW, Rx .5/.75 BW

* to save time, figure out the math before getting to the gym.  There is a good app called 'reps' that does the breakdown for you. 

** the whole class will be devoted to chippin away at Linda, come hydrated and having eaten a meal.

Lift:  Front Rack Lunges 3x6

WOD:  3 Rounds of:

Row 500,

Run 400,

50 Double Unders.

Strength:  1 Set of Max Wall Balls

WOD: 'Cindy'

20 minute AMRAP of:

5 Pullups,

10 Pushups,

15 Squats

Partner WOD:  Teams of 2 complete an accumulated amount of the following:

8 Min AMRAP:
500 M Row 
20 Wall Balls (20/14)


REST 2 Minutes
8 Min AMRAP:
 20 Ground To OverHead (135/95)
 20 Burpee Box Jumps (24/20)


REST 2 Minutes
8 Min AMRAP:
50 Double Unders
Handstand Holds (30Sec Cap) - or - Substitute for Hand Stand Walk


TOTAL REPS EQUALS TOTAL SCORE

Happy 4th of July:  We celebrate the drafting of a piece of paper that said we don't belong to Great Britian anymore!  The British Empire was beginning to reach into the pockets of their 13 colonies a bit too much, like the   Stamp Act of 1765 and the Townshend Acts of 1767.  This led the colonies to declare the Revolutionary war and in June - July of 1776 five guys (John Adams, Thomas Jefferson, Benjamin Franklin, Robert Livingston, Roger Sherman)  put their heads together to draft the Declaration of Independence.  The most Popular part of it was the preamble which powerfully reads like this:

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.  That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.

So we celebrate by celebrating a fallen Hero, a friend of mine:  Nathan Hardy.  Nate introduce me to CrossFit in Fallujah in 2006 so to him I owe CrossFit Kenmore.

NATE
 In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.  Nate is survived by his wife, Mindi, and his infant son Parker.


20 Minute AMRAP of:

2 Muscle-Ups,

4 Handstand Pullups,

8 Kettlebell Swings




last time we did it.....