Strength:

Snatch Technique

WOD:

7 Rounds for Time of:

7 Power Snatches at 75#

7 Knees to Elbows

Post time in comments

WOD:

Four rounds for time of:

400M Run

50 Squats

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Strength:

3x5 Box Jumps

WOD:

185# Shoulder to Overhead 20 Reps

40 Burpees

Partition as needed

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"CrossFit Total"

Back Squat 1 Rep

Shoulder Press 1 Rep

Deadlift 1 Rep

Cash-out

500M Row for Time

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No strength workout today, we will be doing CFT later this week.

WOD:

Tabata Thrusters 95/65

rest 2 minutes

100 sit-ups

rest 2 minutes

Tabata push-ups

WOD:

7 Rounds for time of:

10 Knee to Elbows

10 Kettlebell swings

10 Kettlebell Lunges

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I will also be out of the gym this afternoon due to my knee surgery. Nate will be covering for me.

Strength:

Practice something that you suck at!

WOD:

100 Squats

50 Burpees

75 Squats

35 Burpees

50 Squats

20 Burpees

Scale as needed.

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Strength:

3x5 Press

WOD:

Tabata Box Jumps and Sit-ups

Your score is the sum of your two lowest numbers

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WOD:

With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute... continuing as long as possible. When you can no longer continue with both exercises, continue with the other as long as possible.

Strength:

3x5 Back Squat

WOD:

4 Rounds for Time of:

15 Body WeightDeadlifts

20 Kettlebell Swings

Run Lap

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Colin getting his first muscle up!

Strength:

Max Height Box Jump

3x5 Box Jump

WOD:

"Jackie"

1000M Row

50 Thrusters

30 Pull-Ups

One round for time

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Strength Workout:

100 Kettlebell Swings for time

Workout of the Day:

AMRAP in 20 Minutes of

30 Double Unders or 100 Singles

100m Sprint

Cashout

Tabata Push-Ups

Strength:

Overhead Squats 3 Sets of 5 Reps

WOD:

21-15-9

Overhead Squats

Pull-ups

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Five rounds for time of:

5 Power Cleans

10 Burpees

100m Farmers Walk

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AMRAP

Tom teaching during the Kettlebell 2.0 class

Complete as many rounds as possible in 15 minutes of:

3 Chest to Bar Pull-ups

6 Chest Clapping Pushups

9 Jumping Squats

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"The Volkswagen"

21-15-9

Bench press at body weight

Pull-ups

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Strength Workout (SWOD)

3 Sets of 5 Reps Deadlift

Daily Workout (WOD)

"DEADMAN"

5 Rounds for Time of

5 Deadlifts (275/185)

10 Burpees

Post times and weights in comments.

Three rounds for time:

35 Box Jumps 24'M/20'W

25 Knees to Elbows

100' Overhead Walk 135M/95W

The Kettlebell 2.0 class went great, thanks to all of you that showed up. We are planning on having more Kettlebell classes upon Tom's return. Tom gets the opportunity of a lifetime, he is going to Russia for a week and a half of top level training with some of the best coaches and lifters in the Kettlebell community. I'm excited for him to return and continue to give us more top tier Kettlebell training.

There is also some really "big" news pertaining to CrossFit Everett in the near future, so stay tuned.