Friday, July 30, 2010

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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Thursday, July 29, 2010

Strength:
Push Press 3x5

Skill:
Double unders

WOD:

"ANNIE"
50-40-30-20-10
Double-unders
Sit-ups

Wednesday, July 28, 2010

Warm-up

WOD:

RUN 5K

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Tuesday, July 27, 2010

Strength:

Deadlift 3x5

WOD:

"ROY"
5 Rounds for time of:
15-Deadlifts (225/155)
20-Box Jumps (24" box)
25-Pull-ups

Monday, July 26, 2010

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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Friday, July 23, 2010

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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Thursday, July 22, 2010

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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Wednesday, July 21, 2010

Warm-up:

Row 250M
Run 200M
Mobility stretching
3-sets of 10 pull-ups, push-ups, squats.

WOD:

Run 400M
Row 2000M
Run 400M

Tuesday, July 20, 2010

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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