Workout of the Day

Tuesday 7/16/19

WOD: Tempo back squat (3 Second descent, 3 second pause) 3-3-3-3-3-3 Accessory work: 6 Rounds for max cals 1x 1 Minute echo bike sprint 2x :45 Bike sprint 3x :30 Bike sprint *1:2 Work/rest between each attempt*

Monday 7/15/19

WOD: 21 Minute AMRAP 7 Bar muscleups 14 Burpee box jump overs (24"/20") 21/18 Calorie row Post total number of rounds to comments.   What Would Katie Do? This past weekend, Amy and I went to San Diego to celebrate the life of a dear friend, Katie, who recently...

Saturday 7/13/19

WOD:  "Devil's Triathlon"   3 Rounds for time 500m Row 20/15 Calorie bike 400m Run Post time to comments.   Athlete Profile: CHLOE STRAGIER Age: 25 Occupation: Assistant Title Officer at Pacific Northwest Title First CrossFit WOD (other than "Baseline" or...

Friday 7/12/19

WOD: FOR TIME 100 Double unders 40 Back squats (115#/75#) 7 Rope climbs 100 Double unders 30 Front squats (115#/75#) 5 Rope climbs 100 Double unders 20 Overhead squats (115#/75#) 3 Rope climbs 100 Double unders *POWER HOUR* Banded deadlift 15 Minutes to build to a 5...

Thursday 7/11/19

WOD: Split jerk 3-3-2-2-1-1-1-1-1-1 Post highest load to comments.

Wednesday 7/10/19

WOD: 5 Rounds for max reps 1:00 Wall balls (20#/14#) 1:00 Box jump overs (24"/20") 1:00 Calorie bike 1:00 Rest Post total number of reps to comments.  

Tuesday 7/9/19

WOD: 7 Minute AMRAP 50/40 Calorie row, then AMRAP: 10 Bar facing burpees 5 Power cleans (135#/95#) -Rest 3:00 7 Minute AMRAP 50/40 Calorie row, then AMRAP: 8 Bar facing burpees 4 Power cleans (155#/105#) -Rest 3:00 7 Minute AMRAP 50/40 Calorie row, then AMRAP: 6 Bar...

Monday 7/8/19

WOD: "Fran" FOR TIME 21-15-9 Thrusters (95#/65#) Pullups Accessory work: 3 Rounds of: 10 Around the worlds 1:00 Double KB front rack hold Post time to comments.

Saturday 7/6/19

WOD: Turkish getups 15 Minutes to build to a max load (each arm) THEN: 12 Minute alternating EMOM Minute 1: 20 kettlebell swings (53#/35#) Minute 2: 20 reverse step goblet lunges (53#/35#) Post total load to comments.

Friday 7/5/19

WOD: "Death by Calories" Every minute on the minute for as long as possible Minute 1: 2 calories Minute 2: 4 calories Minute 3: 6 calories Etc... *Rest as needed, then repeat on a different machine* Accessory work: 3 Rounds of: :30 Left side plank hold :30 Front...

Thursday 7/4/19

WOD: "Clovis" FOR TIME 10 Mile run 150 Burpee pullups *Break up run and reps as needed* Post time to comments. *One workout at 10AM!

Wednesday 7/3/19

WOD: 5 Rounds for time 60 Double unders 30 Situps 15m Handstand walk Post time to comments.

Tuesday 7/2/19

WOD: Clean pull + squat clean + front squat 20 Minutes to build to a max complex THEN: 9 Minute AMRAP 1 Hang squat clean (135#/95#) 2 Box jumps (30"/24") 2 Hang squat cleans 4 Box jumps 3 Hang squat cleans 6 Box jumps 4 Hang squat cleans 8 Box jumps Etc... Post load...

Monday 7/1/19

WOD: FOR TIME 40-30-20-10 DB Bench press (50#/35#) 10-20-30-40 Calorie row Accessory work: 3 Rounds of: 10 Single arm DB rows (each arm) 50 Banded tricep extensions Post time to comments.

Saturday 6/29/19

WOD: 30 Minute alternating EMOM Odd minutes: 200m run Even minutes: 1 round of chest to bar "Cindy" *1 round of c2b "Cindy" equals 5 chest to bar pullups + 10 pushups + 15 air squats*

Friday 6/28/19

WOD: Push Press 15 Minutes to build to 1 rep max THEN: FOR TIME 20/16 Calorie row 30 Box jump overs (24"/20") 40 Push press (95#/65#) 30 Box jump overs 20/16 Calorie row Power Hour: "The Seven" 7 Rounds for time 7 Handstand pushups 7 Thrusters(135#/95#) 7 Knees to...

Thursday 6/27/19

WOD: 15 Minute AMRAP 45 Double unders 15 Wall balls (20#/14#) Accessory work: 4 Rounds of: 100m Farmers carry 5 Stone to shoulders Post total number of rounds to comments.

Wednesday 6/26/19

WOD: "White" 5 Rounds for time 3 Rope climbs 10 Toes to bar 21 Overhead walking lunges (45#/35#) 400m Run Post time to comments.

Tuesday 6/25/19

WOD: Back Squat 3-3-3-3-3-3-3-3 Post heaviest load to comments.

Monday 6/24/19

WOD: 10 Rounds for max reps :30 DB Snatch (50#/35#) :30 Burpees over DB :30 Calorie bike :30 Rest Post total number of reps to comments.   When to Walk Away "You got to know when to hold 'em. Know when to fold 'em. Know when to walk away, and know when to run."...

Saturday 6/22/19

WOD:  FOR TIME Buy in: 800m run   10-20-30-40-50 Calorie row Ab mat situps   Cash out: 800m run Post time to comments.

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