Mobility:

Prep for "Murph"

Strength/Skill

OFF

WOD:

"Murph"

1 Mile run

100-Pull-ups

200-Push-ups

300-Squats

1 Mile run

You can partition the pull-ups, push-ups, and squat reps as needed.

Post time to comments.

Mobility:

Femur thru the butt

Strength/Skill

Sandbag shoulder

WOD:

10 Rounds for time of:

5-Burpee box jumps (20")

50 Foot sandbag carry

5-Strict pull-ups

50 Foot sandbag carry

Post time to comments.

Mobility:

Calf stretch

Strength/Skill

Double Unders

WOD:

3 Rounds for time of:

500 meter row

20-Wall Ball

25-Double-Unders

Post time to comments.

Holiday hours are as follows, Friday AM classes only. Saturday closed so everyone can sleep off the new year.

Mobility:

Bully Stretch

Skill:

Hang power clean

WOD:

AMRAP in 15 Minutes of:

12-Deadlifts

9-Hang power cleans

6-Push jerks

Post weight and rounds to comments.

Mobility:

Prep for "Barbara"

Strength/Skill

OFF

WOD:

"Barbara"

5 Rounds each for time of:

20-Pull-ups

30-Push-ups

40-Sit-ups

50-Squats

Rest three minutes between each round.
Post round times to comments.

Mobility:

Runners stretch

Strength/Skill

OFF

WOD:

"Helen on a boat"

3 Rounds for time of:
400 Meter Row

21-Kettlebell Swings (55/35)

12-Pull-ups

Post time to comments.

Mobility:

Hip Flexors

Strength:

In 10 Minutes find a max height box jump.

WOD:

AMRAP in 20 minutes of:

30-Jumping Lunges

20-Med ball Sit-ups

10-Clapping Push-ups

5-Sandbag Shoulders

Post height and rounds to comments.

Mobility:

Snatch Prep

Skill:

Snatch Technique

WOD:

"JayBird"

5 Rounds for time of:

3-Power Snatches (75% of B/W)

5-Handstand Push ups

7-Box Jumps (24")

Post time and weight used to comments.

Mobility:

Samson Stretch

Strength:

Back Squats

5-5-5

WOD:

10 Rounds for time of:

5-Thrusters (95/65)

5-Pull-ups

100 meter run

Post weight and time to comments.

Paleo in a Nutshell Part 1: Food

One of the best video's about the paleo lifestyle out there!!

Mobility:

Foot/Calve

Skill:

K-bell technique

WOD:

"Whitten"

5 Rounds for time of:

22-Kettle bell Swings (70/44)

22-Box Jumps (24"/20")

Run 400 meters

22-Burpees

22-Wall Ball (20/14)

Post time to comments.

Mobility:

Low back/ Hamstring

Strength:

Deadlift

5-5-5

WOD:

3 Rounds for time of:

10-Deadlifts

30-GHD Sit-ups

Post weight and time to comments.

Mobility:

Biceps/Lats

Strength:

Find a new 1rm Snatch max

WOD:

In 15 Minutes row 500m

then AMRAP in whatever time is left over of:

7-Front Squats (135/95)

7-Burpees

Post weight and rounds to Comments.

Mobility:

Internal Shoulder rotation

Skill:

Bench Press tecnique

WOD:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Post reps for both exercises in all rounds.

Mobility:

Prep for Filthy Fifty

Strength:

Press:

5-5-5

WOD:

"Filthy Fifty"

50-Box Jumps

50-Jumping Pull-ups

50-Kettlebell Swings

50-Steps Walking Lunges

50-Knees to Elbows

50-Push Press

50-Back Extensions

50-Wallball

50-Burpees

50-Double Unders

Post weight and time to comments.

Mobility:

Upper back

Skill:

Push-up technique

WOD:

"Cindy"

AMRAP in 20 minutes of:

5-Pull-ups

10-Push-ups

15-Air Squats

Post number of rounds to comments.

Mobility:

Hamstrings

Strength:

500m Sprint rest to full recovery

x2

WOD:

AMRAP in 15 minutes of:

50-foot bear crawl

50-foot walking lunges

10-Knees to Elbows

Post times and rounds to comments.

Mobility:

Pigeon Stretch/Bully stretch

Strength:

Clean pulls

2-2-2-2-2

WOD:

5 rounds for time of:

5-Squat Cleans (155/115)

10-Hip Extensions

15-Box Jumps (24"/20")

Post weight and time to comments.

Mobility:

Lacrosse ball beat down

Skill:

Handstand Holds

WOD:

7 Rounds for time of:

7-Pull-ups

7-Push-ups

200m Row

Post time to comments.

Andy and Emily in the late rounds of Thursdays WOD.

Raby squatting 315 for 5.

Mobility:

Hip Flexor

Strength:
Back Squats
5-5-5

WOD:
10-1 Descending ladder of
K-Bell Swings (55/35)
Burpees
Box Jumps (24"/20")

Post weight and time to comments.

Mobility:

Overhead positioning

Skill:

Thruster technique

WOD:

5 Rounds for time of:

500m Row

7-Thrusters (135/95)

Post weight and time to comments.

Mobility:

Athletes choice

Skill:

Snatch

WOD:

7-Rounds for time of:

7-Ground to overhead (95/65)

7-Burpees

Post time to comments.

Mobility:

Samson stretch

Strength:

Push Jerk

WOD:

"Tabata Bullshit"

Tabata timing intervals of:

Pull-Ups

Rowing

Ring-Dips

Wall Ball

Post weight and score to comments.
Score is your lowest number from each movement totaled up

Mobility:

Quads

Skill:

Handstand progressions

WOD:

"Diane"

21-15-9 reps of:

Deadlifts (225/185)

Handstand Push-ups

Post time to comments.

Mobility:

Hip Flexors

Strength:

Back Squats

5-5-5

WOD:

"Helen"

Three rounds for time of:

400m Run

21-Kettlebell Swings (55/35)

12-Pull-ups

Post weight and time to comments.

Happy Thanksgiving

Mobility:

Low back

Strength/Skill

K-Bell Swings

WOD:

2000m Row

20-Press (95/55)

20-K-Bell Swings (55/35)

1000m Row

10-Press (115/65)

10-K-Bell Swings (55/35)

500m Row

5-Press (135/75)

5-K-Bell Swings (55/35)

Post time to comment

We will be open Thanksgiving day from 9am to 10:30am. Closed Friday, and will be on our regular schedule Saturday. If you have any questions please call me 425-328-6941.

Mobility:

Box Stretch

Strength/Skill:

2 Sets of 10

Pull ups

Push-ups

Squats

WOD:
7 rounds for time of:

5-Handstand Push-ups

10-Dead lifts (185/135)

10-CTB Pull-ups

20-Double unders

Post time to comments.

Mobility:

Stretch for "CFT"

WOD:

"CFT"

You have 3 attempts to establish a 1 rep max in each of the following

Squat

Press

Dead lift

Add your best squat, press, dead lift weights together to get a total

Post total to comments.

Mobility:

Hip/Shoulders

Strength:

FILL THE GRILL!!

WOD:

"FRAN"

21-15-9 reps of:

Thrusters (95/65)

Pull ups

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill

100-Kettlebell swings

WOD:

5 Rounds for time of:

10-Box Jumps (24/20)

25-Double unders

Post weight and time to comments.

Mobility:

Hamstring/Low back

Strength:

Push Press

5-5-5

WOD:

5 Rounds for time of:

10-Knees to Elbows

50-Foot Bear Crawl

10-Pushups

50-Foot Bear Crawl

Every minute on the minute do 5 jumping squats.

Post weight and time to comments.

Mobility:

"Femur thru the butt"

Skill:

Deadlift technique

WOD:

Amrap in 15 Minutes of:

400 Meter run

5-Deadlifts

Try to increase your weight, its for rounds and load.

Post weight and rounds to comments.

Mobility:

Shoulders

Strength:

Weighted pull-ups

5-5-5

WOD:

"Blake"

4 Rounds for time of:

100 Foot Overhead walking Lunges (45/25)

30-Box Jumps (24/20)

20-Wall Ball (20/14)

10- Handstand Push ups

Post weight and time to comments.

Mobility:

Shoulders

Strength:

Thrusters

1-1-1-1-1-1-1

WOD:

"Jackie"

1000m Row

50-Thrusters

30-Pull-ups

Post highest weight and time to comments.

Mobility:

Roll-out

Strength/Skill

HSPU or Hang cleans

WOD:

Veterans Day Choice

#1-"DT"

5 Rounds for time of:

12-Deadlifts

9-Hang power cleans

6-Push jerks

#2-"JT"

21-15-9 reps of:

Hand stand push-ups

Ring Dips

Push-ups

Post time to comments.

Mobility:

Calf stretch

Strength:

Overhead Squats

5-5-5

WOD:

3 Rounds for time of:

100' Overhead walking lunges (45/25)

21-Burpees

400m run

Post weight and time to comments.

Strongman/CrossFit event

Rick's badges of honor!
Second place finish.
Rick and Curtis sharing a moment...

Run/Stones/Climb Workout

Rick handling the 200# stone.

Farmer carry/ Sandbag WOD.

Mobility:

Box groin stretch

Skill:

Parallette skills

WOD:

Four rounds for points of:

In five minutes

Row 500 meters

Run 400 meters

Max rep double-unders or singles

rest 3 Minutes

Each double-under=1 point

Every 5 singles=1 point

Post point total to comments.

Mobility:

Roll-out on foam rollers

Strength:

Press

5-5-5

WOD:

3 Rounds for time of:

30-Kettlebell swings (55/35)

25-Wallball (20/14)

20-Pull-ups

Post weight and time to comments.

Rick placed second in his weight class this weekend!!! I will be posting pics and a video soon. His performance has inspired us to try and implement some more strongman style training into our programing. So expect to see some new toys for us to play with soon...

Mobility:

Hip/Groin

Strength:

Overhead Squats

5-5-5

WOD:

2-Rounds for time of:

50-Thrusters (65/45)

50-Box Jumps (24/20)

Post weight and time to comments.

Mobility:

UpperThoracic

Strength:

Push Press

5-5-5

WOD:

4 Rounds for time of:

250m Row

25-Push-ups

Post weight and time to comments.

Jessie, Josh and Zane

Megan, Alexis, and Jackie going heavy.

Halloween Pictures Round 1

Easy E and Officer Dangle making nice.

Best Male and Female costume winners

Blessing?

Robert, Brian, Rick

Yes, that is Matt.

Tracy and Darcy

Mike pulling off "Miami Vice"

Posing with their pumpkins.

Shouldn't the kids be doing the work?

Amber and Tara

Mobility:

15 Minutes with Coach

Strength:

OFF

WOD:

One round for time and reps:

Run 1,844 meters

Tabata Sit-Ups

Run 1,844 meters

Post time and reps to comments.

We will be closed Saturday. We will be going down to Rainer CrossFit in Sumner, to coach and support Rick and James while they compete in the Strongman/CrossFit event. Here is the link to the website for more info .

http://www.mtrainiersstrongest.com/

Mobility:

Post workout

Strength:

Deadlift

5-5-5

WOD:

AMRAP in 20 Minutes of:

15-Kettlebell swings (55/35)

10-Knees to elbows

5-Ring Dips

Post weight and rounds to comments.

Mobility:

Quads

Skill:

Handstand Push ups

WOD:

5 Rounds for time of:

20-Back Squats (185/115)

Max reps Handstand Push ups

Post time and reps to comments.

Thanks to everyone that came to the Halloween party! I had a blast and I hope everyone else did as well. I will post some of the pics tomorrow. We are thinking about having a New Years party, so if your interested let us know. Thanks to Ryan from Infinite Groove for being the best DJ ever!!!

Mobility:

Low back/Hamstring

Strength/Skill:

OFF

WOD:

Amrap in 20 minutes of:

10-Wallball (20/14)

10-Sit-Ups

10-Back Extensions

Post rounds to comments.

Mobility:

Box Stretch

Skill:

Double-Unders

WOD:

Row-1000m

Run-800m

100-Double Unders

Row-500m

Run-400m

50-Double Unders

Post time to comments.

Mobility:

"Bully Stretch"

Skill:

Clean & Jerk

WOD:

10 Rounds for time of:

1-Clean & Jerk (Pick weight)

5-Pull-ups

10-Push-ups

15-Squats

Post weight and time to comments.

Mobility:

Hip Flexors

Skill:

Handstand holds

WOD:

21-15-9 reps of:

Deadlifts

Overhead Squats

Post time to comments.

Brian updating his WithFit account.

Megan and Rick during "Brenton".

Megan bear crawling.

Bill looks like he's loving the lunges.

Jessie lost the battle with "Big Blue".

Halloween Party Friday!!

Mobility:

Overhead Position

Strength:

Press

5-5-5

WOD:

7 Rounds for time of:

10-Wallball

10-Pull-ups

Post weight and time to comments.

Starting them young!!! My nephew Kody busting out a perfect Barbell back squat!!!

Mobility:

Fill the Grill!!!

Skill:

Box Jumps for Height

5-5-5

WOD:

"Brenton"

5 Rounds for time of:

Bear Crawl 100 Feet

Standing Broad-Jump 100 Feet

Do three burpees for every 5 broad-jumps.

Post time to comments.

Mobility:

Femur through the butt

Strength/Skill

Sumo Deadlift High Pull

WOD:

21-15-9:

Handstand Pushups

Sumo Deadlift High Pulls (95/65)

Toes to Bar

Post time to commnets.

Don't forget that its "Fill the grill Friday" tomorrow!

Mobility:
Post workout stretch out

Strength:

Push Jerk
5-5-5

Wod:

5 Rounds for time of:

250m Row

30-Walking Lunges

20-Jumping pull-ups

Post weight and time to comments.

Top to bottom: "The Rhonda" murdering a hill at the Forest Park hill climb. Tyson showing us how flexible he is. Angie, Doni, and Rhonda during "The Chief". Andy, Raby, and Nic making K-star proud. Alexis wall balling!

Mobility:

Internal Shoulder rotation
Strength/Skill:

Hang clean

Wod:

3 Rounds for time of:

15-Hang power cleans

15 Burpees

Post time to comments.

Mobility:

Shoulder dislocates/torques

Strength/Skill:

Deadlift review

WOD:

"Back Breaker"

4 Rounds for time:

15-Deadlifts (B/W)

20-Kettlebell Swings (55/35)

400m Run

Post time to comments.

Mobility:

Athletes choice

Skill:

Snatch work

WOD:

7-Rounds for time of:

7-Power Snatches

7-Pull-Ups

7-Box Jumps

Post time to comments.

Mobility:

Ankle/Hip

Strength:

Deadlift

5-5-5

WOD:

500m Row

150 Double unders

50-Burpees

Post weight and time to comments.

Mobility:

Foam roll fun/Bully stretch

Skill:

Muscle-Ups

WOD:

50-Wallball

10-Muscle-ups

40-Wallball

8-Muscle-ups

30-Wallball

6-Muscle-ups

20-Wallball

4-Muscle-ups

10-Wallball

2-Muscle-ups

Post time to comments.

Mobility:

Upper thoracic beat down

Skill:

Kettlebell Swings

WOD:

21-18-15 of:

Kettlebell swings

Toes to Bar

Double unders

Post time to comments.

Mobility:

Front rack stretch

Strength:

Front Squats

5-5-5

WOD:

"Tabata This"

Post weight and low number for each exercise and your total to comments.

Mobility:

Stretch your "Goats"

Strength:

OFF

WOD:

"Filthy Fifty"

50-Box Jumps

50-Jumping Pull-ups

50-Kettlebell Swings

50-Walking Lunges

50-Knees to Elbows

50-Push Press

50-Back Extensions

50-Wall Ball

50-Burpees

50-Double Unders

Post time to comments.

Mobility:

5 Position shoulder

Strength:

Back Squats

5-5-5

WOD:

"Helen"

Three rounds for time of:

400m Run

21-Kettlebell Swings

12-Pull-ups

Post weight and time to comments.

Don't forget to bring something to throw on the grill this Friday!

Every week we will have "Fill the grill Friday"

While you workout we will cook your post-WOD meal.

Mobility:

Partner stretching

Strength:

Off

WOD:

Row 1000m

25-Burpees

Row 750m

50-Burpees

Row 500m

25-Burpees

Post time to comments.

Mobility:

Shoulders

Strength:

Rack Jerk

5-5-5

WOD:

"Nancy"

5 Rounds for time of:

400m run

15-Overhead Squats (95/65)

Post weight and time to comments.

Mobility:

Tibialis/Triceps

Strength:

Dead lift

5-5-5

WOD

10 Rounds of:

10-Ball Slams

10-Wall ball

For every 15 seconds you finish over 10 minutes you have to run 100 meters.

Post weight and time to comments.

Mobility:

Calf/Foam roll

Strength:

Press

5-5-5

WOD:

"Annie"

50-40-30-20-10 reps of

Double-Unders

Sit-Ups

Post weight and time to comments.

Jessica will be posting a new schedule for October, so if you want to get a great massage at a great price come in and sign up. You can also call her to set-up an appointment at 360-610-3553. We would like some feed back on if you like having her services available at the gym.

Mobility:

Groin/Adducters

Bully Stretch

Skill:

Muscle Ups/Ring Dips

WOD:

5 Rounds for time of:

7-Muscle Ups

21-Burpees

Post time to comments.

Mobility:

Groin/Calf

Strength:

OFF

WOD:

AMRAP in 20 Minutes of:

10-Push Press 115/85

10-Kettlebell swings 55/35

10-Box Jumps 24"

Post rounds to comments.

Mobility:

Shoulder/Quad

Strength:

25-25-25

Sit-Ups

Back Extensions

WOD:

"Death by Pull-ups"

Post rounds to comments.

Mobility:

Shoulders/Hip Flexor

Strength:

Take 10 Minutes and find a new 3 Rep Deadlift Max.

WOD:

10 Rounds for time of:

15-Deadlifts

15-Push-ups

Post weight and time to comments.

Mobility:

Chair stretch/Foam roll

Strength:

Hang power snatch

3-3-3

WOD:

Amrap in 15 minutes of:

4-Broad Jumps

7-Pull-ups

20-Double-unders

1-Tire Flip

Post weight and time to comments.

Mobility:

Hip Flexor/Glute

Strength:

Back Squats

5-5-5

WOD:

400m Walking Lunges

Post weight and time to comments.

Mobility:

Shoulders

Strength:

Press

5-5-5

WOD:

5 Rounds for time of:

10-Plyo Push-Ups

10-Strict Pull-Ups

10-Ring Dips

Post weight and time to comments.

Mobility:

Calf Stretch

Strength:

Off

WOD:

10 Rounds for time of:

200m Run

15-Box Jumps

15-Wall Ball

Post time to comments.

Mobility:

Glute/Hamstring

Strength:

GHD Sit-ups

25-25-25

WOD:

5 Rounds for weight and reps of

3-Deadlifts

Max rep Hand stand push-ups

Post weight and reps to comments.

Mobility:

"Bully Stretch"

Strength/Skill

Power Cleans

3-3-3

WOD:

5 Rounds for time of:

12-Deadlifts (155)

9-Hang Power Cleans (155)

6-Box Jumps (31/24)

Post weight and time to comments.

Mobility:

External Shoulder Rotation

Strength:

Back Squat

5-5-5

WOD:

AMRAP in 15 Minutes of:

3-Push Press

6-Clapping Push-ups

9-Toes to Bar

Post weight and rounds to comments.

Mobility:

Low back/Hamstring

Skill:

Open skill day

Practice what you suck at!

WOD:

400m Max effort sprint

2 minutes rest

x4

Post times to comments.