Archive for April, 2012

Team thrusters

Posted: April 15, 2012 in WODs

Teams of 2:
10 rounds (each)
10 thrusters
200m run

Today was a gun day to throw around some weight and go for a run…. Everyone kicked ass and worked hard, especially since they knew they had someone else relying on them…. Rest well and get ready for some more spring fun on Monday 🙂



Body weight ninjas

Posted: April 12, 2012 in WODs

800m run for time


8 rounds for time:
200m run
8 hrpu
8 squats

Congratulations every for getting your butts handed to you by a 10 year old today! Kiona came in with our fastest time today by 1-1/2 minutes and our noob Percy threw down the fastest for the men. I’m super proud of how all of you pushed today, it was a short amount of reps for each movement meaning we could go hard at it knowing we would move to the next one in just a sec! You guys really did well telling yourselves that you could do 8 of anything unbroken! Nice work and I’ll see ya tomorrow.



Posted: April 11, 2012 in WODs

15 minutes to establish a max power clean


Squat clean
Ring dips

Holy hell would you look at that board! Over thirty beautiful people came through the box today to throw down on Elisabeth today and I couldn’t be more happy to have you guys in our lives! Truly blessed to be friends with you all and I’m glad you all can benefit as well as have fun at tulalip bay crossfit.

Now down to business…. Squat cleans! Yes the dreaded squat clean, this was a new movement for most and a huge jump from power cleans. These take a whole lot more accuracy, coordination, and balance then a normal power clean not to mention strength and endurance to stand up from a squat every rep! Everyone picked it up well beside the “two left feet” people haha! But even after some practice they got it too. Great job today in the open classes and elements. Remember to drink lots of water, choose healthy foods and stretch to be ready to smash again tomorrow!


Thrusters and high pulls

Posted: April 10, 2012 in WODs

Thrusters 95/65

Hold on to that bar and let er rip! Today tested will more than anything. How long could you hold on and continue to work. For those that did there times reflected it, great job to everyone for enduring that today. Keep it up guys your continuing to get better!


Partner amrap

Posted: April 9, 2012 in WODs

In teams of two complete a 20 min amrap of the following:
10 power cleans 135/95
10 hrpu
400m run

Nice job today guys and another one down for elements.


Fun team Thursday

Posted: April 6, 2012 in WODs

2000m run/row
200 kb swings 55/35
150 squats
100 burpees
50 push press 45/33
25 wall balls 20/10

Today was a super fun day!! Everyone got to team up and take on this chipper together…. We had a blast and hope you guys did as well!!!


Pull ups, runs, rests

Posted: April 6, 2012 in WODs

5 rounds:
15 pull ups
400m run
2 minute rest

Today was one of those workouts where you had to push a little harder during the work because after every round you get 2 minutes to catch your breath. Everyone worked hard and even with rest in the workout they still had sweat angels on the ground.