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!!!