Strength/Skill:

Pistol Skill work/Squat Clean form

WOD:

AMRAP in 20 Min

3-Squat Cleans (155/115)

5- HSPU

7-Pistols

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Strength:

Push Press 3x5

Skill:

Double unders

WOD:

"ANNIE"

50-40-30-20-10

Double-unders

Sit-ups

Warm-up

WOD:

RUN 5K

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Strength:

Deadlift 3x5

WOD:

"ROY"

5 Rounds for time of:

15-Deadlifts (225/155)

20-Box Jumps (24" box)

25-Pull-ups

The lifting meet went great at Locals Gym, Jesse Ward and all his cronies did a fantastic job of running a very smooth and fun meet. CrossFit Everett had a great showing with James taking first place out of all the raw lifters and Rick setting two new PR's Back Squat 480 and Deadlift 500. Locals Gym will be hosting another lifting meet in November. I would love it if we could get a bigger group of lifters from CrossFit Everett to go and represent. If you are interested please let me know. Best line I heard this weekend "Damm, crossfitters are not supposed to be that strong."

Strength:

Weighted Sit-ups 3x15

WOD:

3 rounds for time of

30 Push-ups

21 Overhead Squats

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This Saturday we will only be open from 8:00-9:00 Am

James, Rick and I will be at Locals Gym in Lynnwood at a power lifting meet. If you have the time, stop by and cheer on James and Rick. The meet starts at 10:00 Am, the address is 2031 196th St SW Lynnwood Wa 98306.

Strength:

Squats 3x5

Wod:

20 Squats

40 Toes to Bar

60 K-bell Swings

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Strength:

3x5 Thrusters

WOD:

3 Rounds for Time of

25 Wallball

10 Burpees

25 Sumo Deadlift High Pulls

10 Burpees

25 Box Jumps

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Warm-up:

Row 250M

Run 200M

Mobility stretching

3-sets of 10 pull-ups, push-ups, squats.

WOD:

Run 400M

Row 2000M

Run 400M

Its been a while!

Skill:

100 Paralette Shoot Throughs

WOD:

5 Rounds for time of

7 Deadlifts (275/185)

30 Squats

7 Handstand Push-ups

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