Community. Coaching. Caring. Since 2009.
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups
AMRAP 15 mins: Kettlebell Swings, Power Cleans and Box JumpsComplete as many rounds as possible in 15 mins of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
Back Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Ring Dips, AbMat Sit-ups, Air Squats and Double UndersComplete as many rounds as possible in 15 mins of:
10 Ring Dips
15 AbMat Sit-ups
20 Air Squats
25 Double Unders
Photo by @robcwilson
Holiday Schedule:
Thursday AM Class times are by sign-up for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you don’t get to sign up then please show up at 10:30am and be ready to roll in. Everyone will get to workout!
“The Power Clean” – [video]
Results
Results cont
Every 1 min for 12 mins, alternating between:
3 Hang Power Cleans, pick load
5 Box Jumps (30″/24″)
For time:
750m Row
50 Wall Balls (20#/14#)
500m Row
35 Wall Balls
250m Rows
20 Wall Balls
Photo by @robcwilson
Holiday Schedule:
Tomorrow for Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups are full for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. If you didn’t get to sign up then please show up at 10:30am and be ready to roll in.
Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
“A Massie Holiday: Bacon Butternut Turducken” – CrossFit Journal [video] and [recipe]
For time:
30 Overhead Squats (135#/95#)
45 Pull-ups
60 Kettlebell Swings (53#/35#)
90 Double Unders
Photo by @robcwilson
Holiday Schedule:
On Christmas Eve (Thursday) we will run our Annual “12 Days of Christmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Wear an ugly or fashion forward Christmas sweater, shirt, hat, or whatever!
Please sign up on the whiteboard for your class time.
“Hand Position in the Back Squat” from the CrossFit Weightlifting Advanced Trainer Course – [video]
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Ball Slams, Knees To Elbows and Rope ClimbsComplete as many rounds as possible in 15 mins of:
20 Ball Slams (30#/20#)
10 Knees To Elbows
1 Rope Climb
Photo by @robcwilson
Holiday Schedule:
On Christmas Eve we will run our Annual “12 Days of Xmas WOD”. Sign-ups will be done for the 8:30, 9:30 and 10:30 classes to ensure a smoother wave each hour. Please sign up on the whiteboard!
The Open is coming!
Every 1 min for 7 mins do:
1 Hang Squat Snatch
1 Overhead Squat
*Choose load
3 rounds for time of:
75 Double Unders
50 Air Squats
Run 200m
3 RFT: Toes-to-bars and Hollow Rocks3 rounds for time of:
10 Toes-to-bars
15 Hollow Rocks
Bench Press 10-10-10Bench Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
30 Handstand Push-ups
40 Power Cleans (135#/95#)
50 Pull-ups
Photo by @robcwilson
If you didn’t get to watch the CrossFit Invitational yet then the event is now available in the Archive below. It’s a short event that is a great battle between the US, Canada, Europe and Pacific Regions that’s worth watching.
It also is pretty much a guarantee that Atlas Stones will be making their first Games appearance this summer.
Front Squat 5-5-5Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
50 Double Unders
40 Sit-up (AbMat)
30 Medicine Ball Cleans (20#/14#)
20 Pull-ups
10 Handstand Push Ups
“Gwen”Clean & Jerk 15-12-9
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
**Stopping on the floor, regripping or changing load is a foul or scale.
Each for time:
Row: 4 x 250m
Rest as needed between efforts.
Photo by @robcwilson
This photo sums up the struggle of “Gwen”. Do I drop it and get a no go for the set or hold on? Where do I find my grip to get this set finished? This classic CrossFit benchmark strength test was the precursor to “Grace” and “Isabel”.
Hang Power Clean 3-3-3-1-1-1Hang Power Clean 3-3-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
10 Hang Power Cleans (155#/105#)
35 Wall Balls (20#/14#)
10 Ring Dips
Photo by @robcwilson
Events:
Monday 12/7:
Northwest Fit Meals will be at the gym from 5pm to 7:30pm on Monday 12/7. They are a local meal Prep company that preps Paleo and clean meals for CrossFit athletes, as well as for bodybuilders and NFL athletes. They also currently sponsor Jules.
NW Fit Meals will come with some of their favorite entrees and you can come and taste the food before or after class (or during if you aren’t going to do the WOD). They offer a weekly subscription service. They make their own ghee butter, dressings, mayo, Sriracha, sausage, everything that goes into their meals. All meals are pre measures to 3 Zone blocks.
Menu:
Overhead Squat 3-3-3-3-3