Archive for May, 2013

Warm them shoulders up

Posted: May 30, 2013 in WODs

Strength
3 rep max push press

Wod
10-1
Wallball
1-10
Kbs 53/35

Finisher…..
30 stoh 155/105

A good one today! I got to show a couple of you the joy of the ol phat bar with a PH baby! Haha

Reminder no am class tomorrow and we are closed Friday and Saturday for the northwest regional. Gettin pumped baby!!
Apollo

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Power Elizabeth

Posted: May 30, 2013 in WODs

Strength
3-3-3-3-3
Back squat

Wod
Power Elizabeth
21-15-9
Power cleans 135/95
Ring dips

Since the games set this as the new “standard” for Elizabeth this is how we will rock it today. A little easier but that mean you need to go at it harder and we all know now what happens when you do something faster….. 😉 it hurts better.

P.s. Elizabeth is a full clean. Chew on that!

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The protector!

Posted: May 29, 2013 in WODs

“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Partition the reps however you want just get it all done.

One of if not the toughest and most popular crossfit Heros wod is murph. Not easy by a long shot you have to be mentally and physically strong to complete. Oh and by the way…. It’s done with a 20lb vest on! Have fun

Shout

Becoming tradition

Posted: May 27, 2013 in WODs

Teams of 2
100dl 135/95
70 power cleans
50 stoh
400m run together

1 partner works at a time while the other holds a plate overhead 45/25

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Light and fast

Posted: May 27, 2013 in WODs

4 min amrap
10 push press
10 back squats 95/65

Rest 4 min

4 min amrap
10 kbs 53/35
10 hrpu

Double down baby! Stack em high and knock em down! Whatever you wanna say just don’t stop moving. To get the best score today you need to move for 4 consecutive minutes. It’s too short to stop for water or for the fake “chalk” break you take to get more grip on the bar for BACK SQUATS! Ha nice work guys
Apollo

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Reminder

Posted: May 27, 2013 in Uncategorized

Reminder:
Only 12pm class tomorrow all others canceled. We will be doing murph if you have a 20lb vest or body armor bring it.

Thursday no am class

Friday, Saturday, Sunday all classes canceled for northwest crossfit regionals. There will be tickets at the door if you want to come watch!

Otherwise have a great Memorial Day
Apollo

Max jerking

Posted: May 24, 2013 in WODs

Strength
Max jerk

Wod
12 min amrap
6 burpee box jumps
8 box jump overs
10 air squats

It was a good day in the good all the classes were good and busy (except 6am as usual). Some great practice on the jerk today and an awesome amrap after to clean house. Good fight today guys good fight!
Apollo

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