Community. Coaching. Caring.
“UHaul” Wall Balls: Fresh off of yesterday’s event we are already planning more! Here’s a peek at what’s to come: October: 2 October (Sat.) – Rowing on Lake Samm with the Sammamish Rowing Association Learn the ABC’s of rowing: How to row on the indoor erg and in a boat on the water! Time is 12-3pm. … Continue reading “Upcoming Events”
We made the main site! Check out Jeremy the “Kegerator” from our Frankenchipper WOD on the CrossFit Affiliate Blog today! We all need it. Stretching takes a back seat too often. It’s as important as how much you can clean, deadlift, press or how fast you row or run. Yet it’s neglected and forgotten unless … Continue reading “Flexibility”
For Time: 400m Run21 Dumbbell Push Press (40#/25#)21 Broad Jumps (6′ Stall Mat)400m Run15 Dumbbell Push Press15 Broad Jumps400m Run9 Dumbbell Push Press9 Broad Jumps Results View this photo Adriana playing Frogger: Fast WOD today to end the week. It was time to break out the dumbbells again and get some weights overhead. Everyone blazed … Continue reading “Frogger”
Strength WOD: Deadlift 5/4/3/2/1/1/1 Following complete the following: Max Rep Pull-ups Coming off the bar and touching the ground or box terminates the set. Perform one set of max reps using kipping, dead hang, or band assisted pull-ups. Results View this photo Quote of the day: “I could have done more but it would have … Continue reading “Stronger”
Rest Day. You earned it! Thanks to all of you for coming to our Halloween Party last night. We hope to host it again next year and have everyone come. The “Frankenchipper” WOD is next Sat. at 11am so keep those costumes handy. The SnoRidge gang’s (almost) all here: Eli and Lyndi (not in group … Continue reading “A Spooktacular Time”
With a continuously running clock perform one Sumo Deadlift High Pull (95#/65#) every minute on the minute, adding one rep to the previous total each minute. Continue until you can no longer complete the required number of reps in that given minute. For example, complete 1 Sumo Deadlift High Pull the first minute, 2 the second, 3 … Continue reading “Heavyweight Sumo Bout”
5 Rounds for Time: 5 Deadlift (115#/75#)5 Hang Squat Clean (115#/75#)5 Push Press (115#/75#)10 Pull-ups15 Box Jumps (24″/20″) Results View this photo Fast and furious, this was a good WOD to learn hang squat cleans while progressing from the floor (deadlift), to the front squat and rack position (hang squat clean), to overhead (push press). Notes: … Continue reading “5 by 40”
AMRAP (As Many Rds. as Possible) in 18 Minutes of the following: 9 Burpees 9 Hang Power Cleans (95#/65#) 9 Kettlebell Swings (53#/35#) Score total rounds and partial rounds. Results View this photo Happy Belated Birthday Lorri! Everyone loves Lorri but everyone didn’t really love this WOD. Brutal and fun! The goal here was for you to … Continue reading “"Everyone Loves Lorri"”