Archive for January, 2012

Guess whos back!!!

Posted: January 31, 2012 in WODs


15 deadlifts (155/225)

30 sit ups

10 minute time cap



15 hand release push ups

30 air squats

Man its good to be back and fun to torture you guys with awesome wods like this one! I thought it was time to throw you a curve ball to see how you would repond and as always you guys came through with flying colors! This wod features two couplets in one, you had 10 minutes to complete the first couplet. If you finished you were rewarded with rest for the remainder of the 10 minutes! if you didnt, well….. sucks to be you becaue the timer stops for no one 🙂 roll right into the second couplete and complete this for time. your score was both times combined!




Posted: January 30, 2012 in WODs

3 rounds for time

400 meter run

21 kettle bell swings

12 pull ups

Helen is one of my favorite girls so treat her good and give her all you got! good job today she looks small on the board but becomes a load halfway through the workout if you are not efficient in running and your weightlifting movements. keep it up ill see you all tomorrow for a good one! 🙂



“Buck Furpees”

Posted: January 26, 2012 in Uncategorized

8 Minute AMRAP

10 Bar Facing Burpees

10 Deadlifts 155/105

We love to see everyones smiling faces when they see Burpees are on the Board : ) Burpees are fun enough on their own but with an added element (doing 180 degree jumps over the bar) it makes them even better.

We also want to say that everyone’s form is improving each workout, we find everyone getting deep in to their squat, keeping their chest up, etc. Its awesome!

SHOUT OUT: To Carrie Jones for getting her first RX and Bonnie getting her first RX the day before! 🙂


Strict Press



5 Rounds

12 Thrusters 95/65

12 Sit Ups

What an exciting day today! It was our first day back after the snow storm 🙂 We had a few people who braved the roads to come workout last week and it was fun (and cold). We also started our” Healthiest You Challenge” today. We are extending our time to weigh in because of the snow storm last week so everyone has until wednesday to weigh-in.

Most of the Tulalip Bay CrossFit took last week off so we are expecting a little soreness. Make sure to ice any sore spots, drink lots of water, take your fish oil, and eat PALEO (all the Way-leo)

We want to say Welcome to Wendy & Lorna (today was their first CrossFit workout).

A little you time….

Posted: January 20, 2012 in WODs

15 minutes to work on anything you want or feel you need improvement on….


4 rounds for time:

10 wall balls

15 burpees

20 sit ups

Great job ending the week on a high note!

Last reminder the gym will be closed tomorrow saturday the 21st. Roselle and I will be competing in a crossfit throwdown in lynnwood wa. at locals gym. if anyone from tulalip bay crossfit wants to come show your love come on by there will be a lot going on and a lot of great athletes from the nothrwest competing. 143 to be exact!


2011 open wod 11.1

Posted: January 18, 2012 in WODs

10 minute AMRAP

As Many Round As Possible of:

30 double unders

15 power snatches (75/55)

This was the first WOD of the 2011 crossfit games open. getting ready for the upcoming crossfit season, this is a tough test of a couple difficult movements and it’s almost mean the way they put them together. Good job attaching this one, stretch out anything that’s sore and drink lots of water to help you recover quickly. 


Snow day

Posted: January 17, 2012 in WODs

2 rounds max unbroken pull ups


4 minutes max burpees

rest 1 minute

3 minutes max front squats (95/65)

rest 1 minute

2 minute max handstand push ups

rest 1 minute

1 minute max overhead squats (95/65)


That was fun for all who fought through the weather to make it to the gym. This was a whole lot of work in a short period of time good job everyone. dont worried if you missed we will be open no matter what tomorrow as well :).

Just a reminder the gym will be closed this saturday as we will be attending and competing in the crossfit competition located at locals gym in lynnwood. its going to be a ton of fun even for spectators there will be tones to see and stuff to buy. if you want to come support your more than welcome. See you all tomorrow. (sorry no pic today phone acting up)