Archive for August, 2012

Maximum snatching

Posted: August 31, 2012 in WODs

15 minutes to establish Max snatch

Wod
3-3 min amrap
Snatch 95/65
Rest 3 min
Box jumps 24/20
Rest 3 min
Burpees

Great job today guys we had a lot of work to get in in the snatch today as it was the first time a lot of you have gone 100% on them. I feel like everyone in the gym was able to make strides on this movement which takes a lot of time to get down so don’t get down just because its hard stick with it!

Side note we will be closed monday for the holiday, but starting Tuesday the fourth we will be adding a 6:30am class for a trial run if you would like this time to continue on ATTEND! Trying this out because I’ve had a few request let’s see how this goes πŸ˜‰
Apollo

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Chip away

Posted: August 31, 2012 in WODs

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Complex team fun

Posted: August 29, 2012 in WODs

20 min amrap

10 hang cleans 95/65
10 thrusters
10 back squats
10 bar facing burpees

*Team members alternate full rounds

*4 burpee penalty for dropping bar (except on barf burpees)

Today was a long workout but each member got rest while the other member was working. These team workouts are fun because we don’t want to let our team member down so we work a little harder, but then we get a rest. Everyone worked hard and pushed it through this brutal wod πŸ™‚

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Back in action

Posted: August 28, 2012 in WODs

For time:
25 clapping push ups
50 pull ups
1 mile run

We are back in action fresh off the competition trail. I wanted to send out a hug shout out to Kesha for giving it her all this weekend and making the gym and I proud to say she’s from tulalip bay crossfit! Also great job Roselle who went individual and finished with a solid 9th place after fighting cramps at altitude all weekend, that a way champ way to finish! Now it’s back to work for all of us to attack those weaknesses and get even better at the things we like. If I learned anything this weekend theres no limit on our human potential and we can all continue to strive and get better!
Apollo

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Kesha and Blair putting work in team wod one

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Bringin home a little bit of gold, nice work Noah!

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It’s Friday!

Posted: August 26, 2012 in WODs

4 rounds
10 push ups
20 sit up
25 squats to a target
400m run

Noah and I are in first place with two wods to go and Roselle is in 12. I’ll post results on to the facebook page when we are done. Stay focused two wods left and I have a feeling they will be doosies! https://docs.google.com/a/manzama.com/spreadsheet/ccc?key=0AijO4scaZhSJdGt3ekpJZjVPQUd3UUhuSWoxaURrSHc#gid=0
Apollo

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Don’t drop that bar

Posted: August 24, 2012 in WODs

Strength
4 rounds
5 deadlifts 85%
10 high box jumps
Rest 90 sec

Wod
Teams of two complete:
21-15-9
Deadlifts 135/95
Box jumps
400m bar run

Partner a Starts the 21 dl while partner b rest, when partner a completes 21 they hold on to the bar while partner b does 21 box jumps. Ten without dropping the bar switch partners and complete the same thing for 21, switch again and now your in round 15 and so on. If at anytime the bar rest on the floor there are 4 penalty burpees for the both of you! After the 21-15-9 are complete both team members grab a piece of the bar and take it for a 400m run, and time!

Special notice; we will not be having class on saturday. Sorry for the inconvenience but there wasn’t anyone available to fill in for us as everyone we know are goin to compete the same place we are! See you guys soon!

Apollo

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Every 3rd minute

Posted: August 22, 2012 in WODs

Against a 3 minute clock perform
-500m row
-30 hspu
-40 Pullups
-30 thrusters
-40 dbl unders
-400m run

You have a 3 minute time period to finish each movement…. If you finish with time to spare you get to rest the remaining time until the next 3 minutes/movement start… If you do not finish the movement in the 3 minutes you do not get a score (big fat zero). The score is the seconds left in the 3 minutes (1 second = 1 point).
It was a long fun workout, maybe a little confusing at first but super fun!!!!!

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