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Record your best Squat Clean + Front Squat 1 Rep Max lift.
Pt. 1 AMRAP Deadlift and Push PressComplete as many rounds as possible in 5 mins of:
3 Deadlifts (275#/185#)
7 Push Press (115#/75#)
* Rest 5 min, then start Pt. 2
Team WOD: Partner Wall Ball, Push Press, Box Jump and SDHP3 rounds for time of:
50 Partner Alternating Wall Balls (20#/14#)
40 Push Press (95#/65#)
30 Up And Over Box Jumps (24″/20″)
20 Sumo Deadlift High-pulls (95#/65#)
* Teams of 2, alternate one works while one rests. One bar, box and med ball per team.
Photo by @robcwilson
On Monday there will be free paleo food tasting during the afternoon classes by NW Fit Meals in the lobby. Drop by for a sample!
Please keep the lobby clear of gym bags during this time.
“CrossFit in Russia: The Level 1 Certificate Course” – CrossFit Journal [video]
Record your best Squat Clean + Front Squat 1 Rep Max lift.
3 rounds, 1 min per station, of:
Row (calories)
AbMat Sit-up
Push-up (hand release)
Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
1 Snatch (squat) + 1 OHS each set
Lifting: Squat Snatches and Overhead SquatsSquat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* 1 Snatch (squat) + 1 OHS each set
7 rounds for time of:
7 Power Snatches (95#/65#)
7 Snatch Balances (95#/65#)
7 Overhead Squats (95#/65#)
Congrats to both Peter and Brett for breezing through the Advanced RX Test last night! They made it look easy and even knocked out some curls after.
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:
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:
Back Squat 5-5-5-5-5Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
9 Handstand Push-ups
9 Back Squats (135#/95#)
30 Double Unders
Seated DB Press photo by @robcwilson
This Sunday is the CrossFit Invitational competition between Team USA, Canada, Europe and Australia. Watch it live on the CrossFit Games website Sunday 7-9am PST or rebroadcast on ESPN2 from 3-5pm PST.
How to Watch the 2015 Reebok CrossFit Invitational
“TK“Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps (36″/30″)
12 Kettlebell Swings (70#/53#)
Photo by @robcwilson
“U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. ~ www.crossfit.com”
