Category: Pre Workout / Skill

Every 1 min for 11 mins: Hang Squat Snatch & FT: Rows; 3x Burpees, Thrusters and Overhead Squats

Snatch_Jeremy

Every 1 min for 11 mins: Hang Squat Snatch

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.
* Focus on form and technique, do not have to be unbroken.

BTWB

FT: Rows; 3x Burpees, Thrusters and Overhead Squats

For time:
Row 1000m
— then —
3 rounds of:
15 Burpees
12 Thrusters (135#/95#)
9 Overhead Squats (135#/95#)

BTWB 

Photos by Rob W.

We currently have 14 people (including me) signed up for the Open. Get registered! It starts on 2/26. Don’t wait, sign up now and get ready for Friday Fundays!

Our Regional for the Northwest and Canada West combined regions will move to the Tacoma Dome this year on May 29th-31st.

2015 Regional Venues Announced

Camille’s Move

“Restaurant Gets Hate Emails From ‘CrossFit People’ for Trying to Go Vegan,” DNA Info.

Results

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Shay_OH

Clean : 1 Rep Max & Bench Press : 1 Rep Max

Jules_CleanClean : 1 Rep Max

Record your best Clean 1 Rep Max lift.

* 1RM Clean is from the ground, power or squat. Squat is preferred but you may choose to use power. After Clean max proceed to 1RM Bench.

BTWB

Bench Press : 1 Rep Max

Record your best Bench Press 1 Rep Max lift.

BTWB 

Photo by Rob W.

Today was a “Power Hour” day. Strictly a strength focus and no conditioning workout. We don’t do this often but it occasionally works it’s way into the programming to allow recovery from a couple days of tough “breathe heavy” WOD’s. Surprisingly the turnout was low for this. Who doesn’t love cleaning and benching?!?!

Congrats goes to Dan L. for completing his 250th WOD this week! Also congrats to those who completed the “Ab Challenge” that Will ran for the past 30 days.

Attention:

If anyone that has “bought in” to the Stop the Slop Challenge needs to pay please bring it into the gym this week.

“Getting it Off Your Chest: Camille and Clever Bench” – [video]

“Nick’s Zone: Chipotle Bison Chili With Butternut Squash” – CrossFit Journal [video] and [recipe]

Results

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Back Squat 5-5-5 & 2011 CF Games Masters Chipper

Back Squats_Chris

Back Squat 5-5-5

Back Squat 5-5-5

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Chipper: Handstand Push Ups, Wall Balls, Toes To Bars and 3 more

For time:
10 Handstand Push Ups
20 Wall Balls (20#/14#)
30 Toes To Bars
40 Power Cleans (135#/95#)
50 Burpees
60 Sumo Deadlift High Pulls (75#/55#)

* Change load after PC for SDHP

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Game face:

Game Face_M

Pics by Rob W.

Tomorrow is our re-test of our Stop the Slop Performance Challenge WOD and also the end of the 30 day Nutrition Challenge. Please make sure you weigh-in with a coach for your final results and also ensure you pay your $25 buy-in for the challenge if you didn’t yet.  Make up day will be Wednesday then we will calculate final results. Congrats to everyone who saw it through!

Today’s SB Hangover WOD was from the 2011 CF Games Masters competition.  This chipper was the fourth out of five events.

Looking for local competitions? Check this site for area CrossFit competitions/throw downs/events for all skill levels.

www.nwcomps.com

Speaking of competitions, if you haven’t yet signed up for the Open then it’s time to get it in gear. As of now we have 13 people signed up for the gym. Let’s get that over 30 plus!

Results

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Advanced RX Class: EMOM Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads & Beast 12

Ring Dip_PeteAdvanced RX Class:

Every 1 min for 10 mins: Clean Pulls, Hang Power Cleans and Shoulder-to-Overheads

Every 1 min for 10 mins do:
1 Clean Pull, pick load
1 Hang Power Clean, pick load
1 Shoulder-to-Overhead, pick load

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Beast 12

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Good Mornings (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)

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This classic CrossFit.com chipper workout is nicknamed “Beast 12”.  I doubled the reps for our team workout and called it “Beast Mode 24”. Fitting for our pre-SuperBowl WOD. Both are deceptively gross.  Go Hawks!

Olympic medalists, NFL starters, who is next to find CrossFit and cross over into Grid League competition?

2015 Grid League Prospectus: Are You In?

Results

Squat Clean 3-3-3-1-1-1 & AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Ring PU_CyrusSquat Clean 3-3-3-1-1-1

Squat Clean 3-3-3-1-1-1

BTWB

AMRAP 15 mins: 200m, Squat Cleans and Push Up (Rings)

Complete as many rounds as possible in 15 mins of:
Run 200m
3 Squat Cleans (225#/155#)
12 Push Up (Rings)

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The workout demo below amazes me. The loads these two CF’ers are moving are pretty mind-blowing for a complex that is a shoulder/hip drive/leg combo that requires solid technique, speed and power. 3-4 years ago a male athlete who hit 205-225# in their final set (7th) would be considered top range/CF Games level. These guys do it in their 4th set. This sport keeps breaking barriers.

Scott Panchik and Noah Ohlsen on Wednesday’s Workout – [video]

Rich Froning tries his Reebok CrossFit Compete 6:14 shoe – [video]

Results

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Every 1 min for 6 mins: Squat Snatch & FT: Overhead Squats and Muscle Ups

MU_SeanEvery 1 min for 6 mins: Squat Snatch

2 Squat Snatches

Every 1 min for 6 mins.
Not touch and go. Scale to power or hang power/squat for OnRamp grads.

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FT: Overhead Squats and Muscle Ups

For time:
30 Overhead Squats (95#/65#)
7 Muscle Ups
20 Overhead Squats
5 Muscle Ups

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Working on those jump rope skills? Here’s a good article on how to develop the skills for the dreaded double-under.

Double, Double Toil and Trouble

Register for the Open!

The Road Starts Here

Results

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Deadlift 3-3-3-3-3 & FT: Double Unders and Handstand Push Ups

DUDeadlift 3-3-3-3-3

Deadlift 3-3-3-3-3

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FT: Double Unders and Handstand Push Ups

For time:
50 Double Unders
10 Handstand Push Ups
40 Double Unders
8 Handstand Push Ups
30 Double Unders
6 Handstand Push Ups
20 Double Unders
4 Handstand Push Ups
10 Double Unders
2 Handstand Push Ups

BTWB 

Watch CrossFit instructional videos, workout videos and archives on the new Exercises and Demos page.

Results

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