Deadlifts

3 sets of 5 reps

3 sets of 3 reps

3 sets of 1 reps

Four Rounds for time of:

150' Walking Lunges

50 Sits

Holiday Stimulous Package Announcement

For the months of

November and December 2009

Crossfit Everett is offering a killer

***Holiday Stimulus Package***

to encourage new members and say

"Thanks"

to our loyal members who

have been with us for so long.

Plus you get a little more cash for the holidays.

Details in the days to come.

Coach and Kevin setting the grip for the Sumo Deadlift High Pulls before the

masses moved into and the gym was full.

King Kevin and Mike at the end of the sub-WOD today. The hard work produced the great times guys.

Weighted Pull Ups

7 sets of 1 reps

"There is NO better fitness program

for fire fighters or law enforcement."

Mike Bender, 10 time winner of the "Toughest Cop Alive" competition

5 Rounds for time of:

7 Muscle Ups

95lbs Sumo Dead Lift High Pulls - 21 reps

Jay working hard. Strong guy and a good match for Crossfit Everett.
King Kev stroking big numbers with a work ethic like no one else.

Making a come back is Root Beer. Shown here in the middle of todays WOD.

Rounds in 20 minutes of:

Pull Ups -8 reps

Press - 6 reps (1/2 body weight)

Deadlift - 4 reps (1 1/2 body weight)

Plan on burning forearms as you work through this one. 8-)

Coach at the end of a long push up day....hey who grabbed the camera?

Souza bringing the big numbers.
Kaptain bringing the really big numbers. Dead lift 435 lbs! Nice.

Rhonda.....second muscle-up. First one was moments before. It does not need to be pretty to count! She fought through four of these today. Strong and determined woman.

5 Rounds for time of:
135 lbs hang Power Cleans - 15 reps
Push Ups - 30 reps.

Crossfit Total

Squat

Press

Deadlift

....your CFT is the sum of the best of each of the three lifts...

5 Rounds for Time of:

21 Back Extentions

21 Sit Ups

21 Push Ups

500 mtr Row

Heavy Squats

5 sets of 5 reps.

after a huge and smooth warm up....load up the bar and refuse to taco.

"Fran"

21-15-9

95 lbs Thrusters

Pull Ups

"suck it up and go. . . . . ."

This is not the massacre at the Crossfit corral. Root Beer doing his famous Zombie routine, Kaptain trying to do math and Robbery might be dead....better walk down there and check on Kaptain Kirks addition accuracy.

Max number of rounds in 20 minutes of:

250 mtr Row

95lbs Sumo Dead Lift High Pull - 21 reps

Pull Ups - 15 reps

15 Rounds of:

20 secs: Max Rep 95lbs Thrusters

20 secs: rest

20 secs: Max Rep Push Ups

20 secs: rest

Gym Schedule

Gym is closed Thursday and Monday for all AM Sessions.

Coach Mark is out of town.

All other sessions as usual.

Keep working hard.

Friday and Saturday

Coach Jesse is going to work his magic for a few days. Think. . .

"Battling Ropes", sand bags, tires and Sweat Angels.

Watch for Coach Kyle on Monday to bring a classic

MetCon to Crossfit Everett. Starts with an "A"...8-)

1500 mtr Row

20 push ups

1000 mtr Row

30 push ups

500 mtr Row

40 push ups