Friday, May 28, 2010

Strength:
Snatch Technique

WOD:
7 Rounds for Time of:
7 Power Snatches at 75#
7 Knees to Elbows

Post time in comments

Thursday, May 27, 2010



WOD:

Four rounds for time of:

400M Run

50 Squats

Post time to comments


Wednesday, May 26, 2010




Strength:
3x5 Box Jumps

WOD:
185# Shoulder to Overhead 20 Reps
40 Burpees
Partition as needed


Post time and weight used to comments.

Tuesday, May 25, 2010




"CrossFit Total"

Back Squat 1 Rep
Shoulder Press 1 Rep
Deadlift 1 Rep

Cash-out
500M Row for Time


Post Total and Row Time to Comments


Monday, May 24, 2010

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

Friday, May 21, 2010


WOD:

7 Rounds for time of:
10 Knee to Elbows
10 Kettlebell swings
10 Kettlebell Lunges

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

Thursday, May 20, 2010

Strength:
Practice something that you suck at!

WOD:
100 Squats
50 Burpees
75 Squats
35 Burpees
50 Squats
20 Burpees

Scale as needed.
Post time in comments

Wednesday, May 19, 2010

Strength:
3x5 Press

WOD:
Tabata Box Jumps and Sit-ups

Your score is the sum of your two lowest numbers
Post score in comments

Tuesday, May 18, 2010


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.

Monday, May 17, 2010

Strength:
3x5 Back Squat

WOD:
4 Rounds for Time of:
15 Body WeightDeadlifts
20 Kettlebell Swings
Run Lap

Post times and weight to comments.


Colin getting his first muscle up!

Friday, May 14, 2010





Strength:
Max Height Box Jump
3x5 Box Jump


WOD:

"Jackie"
1000M Row
50 Thrusters
30 Pull-Ups



One round for time

Post times in comments

Thursday, May 13, 2010



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

Wednesday, May 12, 2010

Strength:
Overhead Squats 3 Sets of 5 Reps

WOD:
21-15-9
Overhead Squats
Pull-ups

Post Time and Weight used to comments
.

Tuesday, May 11, 2010




Five rounds for time of:


5 Power Cleans
10 Burpees
100m Farmers Walk



Post times and weights used in comments

Monday, May 10, 2010

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




Post number of rounds to comments

Saturday, May 8, 2010

"The Volkswagen"

21-15-9
Bench press at body weight
Pull-ups

Post times to comments

Friday, May 7, 2010



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.

Thursday, May 6, 2010

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.