"Broomstick Mile"

In a team of 2 share a bar and each member completes the following exercises for time:

25 Back Squats (45#/33# for all) 
25 Front Squats 
25 Overhead Squats 
400m Run 
25 Shoulder Press 
25 Push Press
25 Push Jerk
400m Run 
50 Squat Clean 
400m Run 
50 Power Snatch 
400m Run


  1. Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed.
  2. No putting the bar down except for the run. 
  3. 5 Burpee penalty during the WOD for the team each time the bar is dropped besides running. 
  4. Pass the bar back and forth until each person completes their reps. 
  5. You cannot run until both team members complete their reps for the exercise preceding the 400m run.


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Week 2: Open WOD 11.2 Final Results

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Today’s theme was “Pass the Bar”:

Luanne and Lisa

Steph and Maria Dustin and Matt Lindsay and Adriana

Quote of the day: “Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.” ~ Vince Lombardi

Broomstick Mile is one of my favorite team workouts. It builds confidence in several movements through repetition, builds teamwork, and builds friendships through mutual suffering! Keeping that bar off the ground to save the burpee penalty for your team is a motivator to keep moving and forego that rest. Usually a WOD like this helps at least 4-5 of the movements “stick” and develop correct techniques with stance, pull, grip, lockout, etc. 

Speaking of team building events, we are looking at organizing a trip for anyone interested (kids too) to both a Mariners game this summer as well as a weekend trip to Sky High Sports in Bellevue to jump on trampolines and hopefully play dodgeball. If you are interested let us know.


Lulu logo

Coming in April: Goal Setting with lululemon athletica at our box!

  • Who: lululemon athletica
  • What: Goal Setting Seminar! 

    • Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals. 
  • When: April 8th, Friday 7-8pm
  • Where: Here at the box
  • Details: This is free! Get started on setting your goals NOW. 

    • Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through
    • Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve. 
    • Please bring a pen, and something to take notes on. 
  • RSVP: Post to comments or sign up in the box on the whiteboard

Birthday Bonanza

3 Rounds for Time:
32 Wallball (20#/14#)
35 Double-Unders 
32 Pull-ups


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Synchronized Wallballs

Happy birthday to both Natalie and Josh H.! Today was their joint birthday WOD and it was a tough one (as birthday WOD’s usually are). The rep numbers tonight represented their ages. Josh completed the Open WOD tonight but does intend to make this one up soon.

Natalie moving so fast the camera couldn’t keep up:

Natalie aka the Blur

Tonight several also completed WOD 11.2. Thanks to all for the support and great effort across the board from everyone who did it whether you were competing or not. Good luck to all of you who are going tomorrow as well. “Judges Ready! Athletes Ready!”

(Open WOD Pics will be sorted and posted this weekend)

2010 CrossFit Games Men Champ Graham Holmberg by Reebok – video [wmv] [mov

Row, Rest, Recover

4 Individually Timed Rows:

500m Row
Each row is a max effort. Rest 3 minutes between rounds.

Checkout WOD:


2 Rounds for Time of:
20 Toes-to-bar
20 AbMat Sit-ups
20 Overhead Sit-ups (35#/15#)


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Both WOD’s had the same mysterious effect:

Rowing Aftermath

Abdominator Aftermath

Happy Birthdays to Jorge, Natalie and Josh H. this week! Jorge counted today as his birthday WOD since he loves rowing so much and I forgot to take his picture rowing tonight. Tomorrow’s WOD will be a birthday WOD combo for Natalie and Josh. If your birthday is coming up let us know and we will program a birthday torture…um…workout present!

Phoenix area affiliates compete together in Workout 11.1 of the Reebok CrossFit Open – video [wmv] [mov]

Check the Leaderboard for results on the CrossFit Games Open (Select Northwest Region to filter to our region)

The Overhead Sit-up:

  • Anchor your feet under dumbbells
  • Start on your back with a bumper plate at arm’s length extended directly over the eyes
  • Complete a sit-up with the plate directly overhead 
  • Complete the sit-up with the “head through” similar to a press
  • Return to the start position

Overhead Sit-up

CrossFit Games Open 11.2

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlift (155#/100#)
12 Push-ups – Hand Release
15 Box jumps (24″/20″)

Lucy Pushes:

Lucy_WOD 11.2

Paige Nutt 10 rounds + 9 deadlift (100lbs).
Post rounds and fractions of rounds completed to comments and/or register and submit your results as part of the CrossFit Games Open.


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WOD Action

Quote of the Day: “Michelle, now show me some saggy ones.” ~ Tom asking for bad push-up examples for the WOD Demo

Holy Hand Release Batman! Today’s Open WOD looks like a gasser. Having not done it yet but witnessing several people go through it I think I have a pretty good idea for how tiring this one is. Movement looked great across the board and the energy in the box this evening was awesome. Having the WOD each Wednesday be the Open WOD has been fun and inclusive for the entire box and something we all end up being able to relate to and compare notes. That is one of the by-products of the Open that has been great so far. It’s a community strengthening workout that has brought people in to cheer, support, and share in the experience beyond just sweating it out. For those competing it’s invaluable to have your friends nearby yelling and cheering for you to keep moving, keep picking it up, or just push harder. That energy fuels extra reps for a CrossFit competition in which every rep and second counts.

Mobility WOD: Episode 207/365: Better Hip Positioning For Better Pulling (Deadlift)

Special thanks to Matt for taking some awesome pictures today!

Don't Waste a Rep

Michelle Judging


Team Squatch

What's a Thruster?

Strength WOD: 


Checkout WOD:

21, 15, 9 reps of each for time of:

Thrusters (95#/65#)
Ring Dips


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Steph locked out:


Thruster = Front Squat + Push Press

Mollie-Thruster - 1 Mollie-Thruster - 2

For those unaware this is another “gentle” reminder. NO GUM ON THE FLOOR! More gum was found today thus burpee warm-ups for class will commence. No warm-up = no WOD. Whoever the culprits are that seem to think that during a workout it is okay to: spit out your gum, put it on the floor, or put it in a wrapper on the floor know that this is a NO GO. It’s disgusting and has the potential to get on people’s shoes, our equipment or ruin our mats. Take the 10 seconds to go throw it away (in any of our 3 trash cans). Log it in your book or on beyondthewhiteboard.com that you wasted however long to properly dispose of it if you need to. Just know that is is a complete lack of respect to Michelle and I and it is unacceptable. 


Tomorrow’s WOD will be the CrossFit Games Open 11.2 Workout. See the link for more details and an instruction video.

CrossFit’s take on SportsCenter: 

Update on the Open: Week 1 and Update on the Open: The Launch of the Games Site


21-18-15-12-9-6-3 Reps of each for time:

Kettlebell Swing (53#/35#)


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Silhouette Swings and Pull-up:

Silhouette Swing and Pull-up

Forearm and grip destruction was in full speed today. Combining kettlebells and pull-ups gets a little nasty. Especially if your pull-ups are as fast as your kettlebells. 

Kettlebell Swing demo from CrossFit.com (Old School) – video [wmv] [mov]

Concept 2 Rower Damper Settings – video [wmv] [mov]


We will be starting CrossFit Kids in mid-April. This is a “GO”!

Ash Deadlift

Details will be published soon but this will be a 6 week session that you can purchase for your little CrossFitter. The ages will be between 5 and 8 years old. Each session will have 9 open kid slots and they will be first come first serve when we put it on Mindbody Online for booking/sign-up. CF Kids class will be on Saturdays at during the adult class. Older kids program (9-12 yrs.) is not yet ready but we will let you know as we get closer. Stay tuned for more details!

Drop-In's and "Bring a Friend" Policy

Post WOD Box of Awesome:

Post WOD Chilling

Enjoy your Sunday Funday!

Drop-In’s and “Bring a Friend” Policy:

We love it when you want to bring a friend or family member to check out CrossFit. It’s an easy way for someone to come in and see what a class and WOD looks like and get a feel for CrossFit, the box, our community and our coaches. We encourage it and if they don’t mind sitting and watching usually they can learn a lot while the class is going on. Coming in and watching is ALWAYS welcome!

We also love it when your friend or family member wants to try a WOD; BUT need to advise that if you have people who want to workout and are brand new we need for them (or you) to contact us in advance to determine when the best day or class times are to show up. Not every class or WOD is best suited for a brand new person to drop in. When someone new just “pop’s in” for a WOD, it takes time from the coach to get them oriented, waiver signed, and basic instruction that takes away from the rest of you who are there for the WOD. With no advance notice this catches your trainers off guard and doesn’t allow us to be properly prepared. This puts the new person in a 1:1 scenario and detracts from the attention of the coach to the rest of the class, creating a subpar environment in our view. 

Sometimes it’s busy. Sometimes the WOD uses a lot of equipment and space. Or sometimes the movements in a WOD are advanced enough that stopping to teach an air squat or jumping pull-up to a brand new person off the street means the class doesn’t get the instruction they need. Other times it’s easy to accommodate and the workout of the day is easily scalable and configured to that new person. We have a pretty standard workout we can give to new folks that is pure CrossFit, bodyweight, and easily coached. If we are ready for someone new to come in then we can organize the instruction during the warm-up and keep things running smoothly.

So with that said we ask that if you have anyone you know that wants to try a WOD then just follow these simple steps:

  1. You arrange it with us or have them contact us in advance
  2. We will arrange a class time(s) that works best
  3. We will let the appropriate coach of that class know
  4. They show up and we will take it from there!

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Power Rangers

In Teams of 2, Complete the following for time:

1 Mile Run 
150 Box Jumps (24″/20″)
100 Power Cleans (95#/65#)
50 Handstand Push-ups
1 Mile Run 

– Teams run 800m each per run, then alternate the exercises
– Share one bar and one box
– Partition the reps but only one works at a time

Cleans and HSPU

Affiliate Team:

CrossFit Games Open 11.1 last chance

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75#/55#)

Open WOD_Josh and Justin


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Box Jumps

Team WOD! Teamwork brings out a little extra push sometimes. It can force you to go a few more reps when you would drop the bar, or run a little faster. That makes it tougher and more fun. They have a built in coaching and cheering component, and the side effect is smiles and high fives all around. As the weather warms up look for more team WOD’s.

Good times

Patience in CrossFit? Are You High? CrossFit Lisbeth

Rich Froning Jr.’s Top Performance on Open Workout 11.1 

Video of Rich Froning (2nd Place in the 2010 Games) and his 448 reps; just short of 10 rounds:



21-15-9 Reps for time:

Overhead Squat (95#/65#)


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Heidi and Darawan complete “Jeremy”:

Heidi_OH Squat Burpees_Darawan

This named WOD is a different from all the others. “Jeremy” isn’t for a soldier, LEO, firefighter, or other type of hero. This one is for a young 3 year old boy who died in a tragic accident. The kids version of this WOD uses a PVC stick for the overhead squat. The adult version of this workout has since been modified to the above loads for the prescribed version. RIP young Jeremy.

Class Pic_OH Squat


Saturday class at 0930 and Open 11.1 WOD at 11 for those giving it a go.

Watch and try this Paleo recipe of a meat crust pizza. Jeremy and Kim did and loved it. We plan to make some meatza and try it this weekend.

Meat Pizza or “Meatza” with Nick MassieCrossFit Journal preview video [wmv] [mov] and recipe [pdf]

Over 23,500 people have registered to compete in the CrossFit Games Open: Update on Regional Participation in the Open

Welcome Amy, Caryn, Loren, Anapurna, and Greg who all recently completed Elements!

Elements in action:


Gun Show

Strength WOD: 


Checkout WOD:

As Many Rounds As Possible in 7 Minutes of:

7 Deadlifts (315#/205#)
20m Sprint
14 Pistols (Alternating)
21 Double-Unders
20m Sprint


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“Loaded Weapon” Mollie and the Modified Pistol:

Modified Pistol_Mollie

Today’s strength WOD was building on the deadlift through finding a 2 rep max or progressively getting comfortable with heavy loads for 2 reps touch and go. Focus on the cues for a proper deadlift before just loading up the weight. Remember: Rounded back = Not winning. Keep a tight core, deep breath, weight in the heels. Bar on the shins, shoulders ahead of the bar, flat back = Set position. Lift straight up while driving your feet into the ground. 

The Checkout was the Individual WOD 3 from the 2010 CF Games. This quick 7 Minute workout combines strength, skill and agility. Pistols challenge balance, individual leg strength and coordination. Doing them with deads and DU’s makes it even more challenging. Prepare for some soreness tomorrow.

The weekly Update on the Open Show is coming – video [wmv] [mov]

Interview With Cyclist Jessica Phillips – video [wmv] [mov]

Jump, Run, and Handstand?!

Jump, Run, and handstand?!