Category: Daily WOD

Pat Sherwood: A Reflection On 10 Years Of CrossFit

Team WOD: AMRAP Clean & Jerk Ladder

As a Team of 2; complete as many reps as possible in 20 minutes of:

30 clean and jerks (95#/65#)
30 clean and jerks (115#/75#)
30 clean and jerks (135#/85#)
30 clean and jerks (155#/95#)
30 clean and jerks (175#/105#)
30 clean and jerks (195#/115#)
* One works at a time; one barbell per team, adjust load as you go.
** Athletes must increase the weight of the barbell after each set of 30 reps.
Score total reps as a team.

BTWB

Photo by @robcwilson

10 good observations on CrossFit worth reading:

15min Muscle-Up Practice & FT: Wall Balls, Run and Muscle-ups

15min Muscle-Up Practice

Muscle Up Progression

This is not a timed workout.
Bar or Ring, practice progressions.

Or Choose Max Effort Ring or Bar Muscle-ups (One Set Unbroken)

CrossFit Team Series – Rogue Team Red, Week 1

FT: Wall Balls, Run and Muscle-ups

For time:
100 Wall Balls (20#/14#)
Run 800m
10 Muscle-ups

BTWB

Photo by @robcwilson

CrossFit Team Series – Rogue Fitness Black, Week 1

Bench Press 5-5-5-5 & DT

Bench Press 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

BTWB 5

Photo by @robcwilson

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” ~ crossfit.com

Back Squat 3-3-3-3-3 & FT: Rows; 3x Thrusters and Toes-to-bars

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Rows; 3x Thrusters and Toes-to-bars

For time:
Row 1000m
— then —
3 rounds of:
12 Thrusters (95#/65#)
15 Toes-to-bars

Team WOD: "Lift Up Luke" and Max Effort Day

Team WOD:

“Lift Up Luke”

Complete as many rounds as possible in 5 mins of:
4 Power Cleans (155#/105#)
24 Double Unders
10 Pull-ups

BTWB

Then Max Effort Day:

Choose a minimum of one exercise each round and shoot for a personal record.

Round One: 15 Minutes to find a 1RM of Clean (squat or power), Push Jerk , Power Snatch or Back Squat. Choose ONE lift.

Round Two: Max continuous reps of pull-ups, max toes-to-bar, max handstand push-ups, push-ups, ring dips or max wall balls.

Round Three: Max effort 500m row, 400m run, max continuous reps of double-unders, or max kettle bell swings (53#/35#).

You have 15 minutes for the first round. Complete the second and third as fast as you can, taking rests between exercises/rounds. Post your score for the exercises you did and leave the other exercises blank.

Team Series Update: September 18, 2015

Fun turnout for the “Lift Up Luke” WOD on Saturday. Thanks to all who donated to the cause. If you ordered your shirt they should be shipped to the box so let us know.

Congrats to Jules who competed on Sunday at the Devotion Games as a team with Kira K. from CF Marysville and they placed 5th in the Women’s Firebreather team division.

Shoulder Press 2-2-2-2-2 & 3 RFT: Run, Air Squats and Push Press

Shoulder Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RFT: Run, Air Squats and Push Press

3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/75#)

BTWB

Pic by @robcwilson

Remember NO Advanced RX Class on Saturday.

Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Invitational Update: USA Team