Tulalip Bay CrossFit

For time
1000m row
100 air squats
1000m run

Sprint chipper! I’m not letting the number of rowers we have in the building discourage me from letting you all know the joy of pushing yourself on a concept two machine! Fun right! Nasty little combo today I’m sure you all can attest to running at the end of that was awesome…. Huh, right ;). I had fun today watching you guys smash that wod today great work.

Side note the new box is coming along great and is I’m our immediate future so keep your ears and eyes open. I’m waiting for one more thing then we will be in there getting it ready to move the equipment and when that happens it will happen quick! See y’all Friday
Apollo

Strength
5×5 back squats @75% of 1rm

Wod
Death by:
Sit ups
Push ups
Adv.
Hspu
Pull ups

Let this be a lesson never to take anything on the board lightly! Anything that says death by is gonna hurt pretty good even if it were eating pie!
Apollo

Skill
Double under skills

Wod
3 rounds
21 push press
15 burpee over the bar
9 power snatch

I have to jump in every once in a while to show you guys who’s boss, haha. Doesn’t mean you guys didn’t work your ass off tho…. This picture definitely says a thousand words (probably a few cuss)

Strength
5×5 1-1/4 front squats

Wod
15 min emom
5 squat cleans 185/135
5 burpees

New movement in our strength training, the 1-1/4 front squat is a great dynamic movement to train the front squat and the clean at the same time. Catching a bounce is a great skill to have and it takes training like this to develop it. Also time under the barbell like this develops massive strength! Let’s get it

Wod time, time to see if you can catch that bounce and move efficiently through your cleans. 5 burpees ain’t nothing, power through the squat cleans and keep it moving. The max score you can get is 15 every round you complete in the minute is 1 point.
Apollo

For time
25 burpee over the kb
50 SDHP
100 kbs 53/35

Don’t walk away, don’t go get water, don’t think about what’s for dinner…. Stay right there at that kettlebell and keep your mind on the prize! Continue workin continue grinding and you will smash!
Apollo