Archive for March, 2012


Posted: March 31, 2012 in WODs

5×2 tempo bs 30×0
3 rounds for time:
10 jumping lunges
3 rope climbs
20 push ups
2 rope climbs
30 wall balls
1 rope climb

Awesome wod today I thought! feel bad for those that missed out on this one! Jk it was great to see you AMers kickin butt on this one and pushing through the tired!



Stations people

Posted: March 30, 2012 in WODs

3 rounds
1 minute per station
Overhead walking lunges
Ring push ups
Burpee jump on 4″ plate
Abmat sit ups
Row for cal
Complete each station for max reps. Your score is total combined reps of all three rounds

Good Jon today guys I’m loving the effort put out in the gym over this past week. You guys are figuring out you can go just a little harder than the day before everyday!
Huge shout out to the elements class you guys a killin it! With only one day left I’m looking forward to you guys completing elements and joining the ranks.




Laid out!

Posted: March 29, 2012 in WODs

4 min amrap
10 burpees
100m run w/ med ball
Rest 4
4 min amrap
5 wall balls 20/10
10 box jumps 24/20
Rest 4
6 min amrap
10 burpees
100m run w/med ball

Today was a wod full of natural movement that all could do and in small enough reps to do it fast. Couple that with a Lot of rest and you a have recipe for disaster! This was three different short sprint amraps that pull high intensity out of even the most beginner crossfitters. Great job pushing yourselves today just a little bit farther than you thought you could go, I love seeing people laid out after a wod!


Laundry list

Posted: March 28, 2012 in WODs

5×1 power snatch
3×1 power


4 rounds
Max unbroken hspu
400m run

Rest 5 min

Max unbroken kbs

We had a long list of things to complete today but I feel a lot of people got to work on a lot of things they weren’t good at. As a gym, we got better today.

Really work on utilizing those hips in the Olympics lifts. The day this clicked for me the world was a better place!



New movements!

Posted: March 27, 2012 in WODs

For time
5 rope climbs
15 ring dips
30 kb snatches
3 rope climbs
15 ring dips
20 kb snatches
1 rope climb
15 ring dips
10 kb snatches
Rest then….
3 rounds
1 minute max effort row for calories!

Nice work on that wod today and learning the kettle bell snatch. We have done lots of swings before and lots of snatches so far, but never in this variation together! Continue to utilize those hips like this swing but keep the kettle bell close. Elbows hip like the snatch the punch the ceiling to finish. After all of that the real fun started. Time to break in that rower! It’s a lot harder than it looks just sitting there, but most can verify that it gets nasty and that was just a little taste ;). Can’t wait for tomorrow


Final open wod 12.5

Posted: March 25, 2012 in WODs

7 minute amrap
3 thrusters 100/65
6 thrusters
9 thrusters

Awesome job today guys I’m super proud of the way you competed through this open season even those that didn’t sign up for the open still completing the workouts did awesome! Let this be a stepping stone to your future fitness, learn about the things your good at and what you suck at and work on them. You’ll get better at everything! Hopefully we get more people next year signed up and we can send some individuals as well as a team….



Posted: March 23, 2012 in Uncategorized

Tulalip bay crossfit will be close tomorrow, Saturday the 24th due to the crossfit marysville Throwdown Roselle and I are competing in. We are sorry for any inconvenience this may cause, but if you are interested in attending there will be tons of fun stuff going on there plus some of the fitness men and women in the northwest shooting to the tittle! Starts at 8am see ya there!