WOD

Literally no one ever says that.

I hope it’s sunny and nice nice this week! Remember guys, Deadlifts should be trained and part of that training is doing them with enough weight to get stronger without messing anything up 🙂 Friendly advice: to listen to your coaches, they see you move, and can’t hear your ego yelling at you!!

Workouts:

Monday: 10 Rounds for Time of: 7 Power Cleans 135/95, 5 Handstand Push-ups

Tuesday: Dip for 1 RM and Annie

Wednesday: Deadlift Max 3

Thursday: Max Rounds in 20 Minutes of: 16 Alt. DB Snatches 50/35, 8/8 DB OH Lunges 50/35, 4 Wall Walks

Friday: Pull-up Max 1, Full GHD Run Down

Saturday: “Coe” 10 Rounds For Time: 10 Thrusters (95/65 lb), 10 Ring Push-Ups

Hey guys! We made it! Finishing touches to be completed tonight, more jobs were added, and some were not completed, you know how it goes when you get into something and then things morph and grow and shift 🙂 It’s all good. New toilet seat! Wooo!

Big thanks again though it always feels great to get things nice nice if only for a week or so once each year. I hope you all had great trips, and are brimming with sunburns and stories. Big shout out to Tom, he put in a new water heater for us! I was utterly useless to him during the process. What a guy! Anyone do the home workouts?

Workouts:

Monday: Every 4 Minutes for 28 Minutes: 5 Front Squats 275/185, 10 Box Jumps 30/24, 15 Push-Ups

Tuesday: 3 Rounds for Time: 400 meter Run, 15 Hang Clean and Jerk 95/65, 12 Knees to Elbows, 9 Burpees

Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ Hollow Rocks / Air Squats

Thursday: Max Rounds and Reps in 12 Minutes of: 200m Run, 3 Bar Muscle-ups

Friday: Military Press x5, and Bent Over Rows, Barbell or DB is OK sets to get strong.

Saturday: Teams of 3: Max Rounds in 15 Minutes “Waterfall” 12/9 Calorie Row, 18 Deadlifts 185/135, Buddy three has to hang on a pull-up bar for the others to be able to work. Can’t rotate until each station has completed it’s work

Hey guys, I hope you’re traveling and going somewhere awesome with your families and friends! The gym is closed this week. I know it’s a killer for those of us staying here this week. Big thanks for being understanding. Please remember that even with this closure, we’re offering a whopping 295 workout days this year. Between you, me and the fence post, that’s definitely enough opportunities to become fit.

Here’s the list of things I’m trying to accomplish this week:
Air Bike Cover
C2 Gear Clean up
Rotate GHDs and Rhino
Lights/Ballast
Garage Door Closure
Redo colors on KBs
Fix hole in panel
One camera off wall by racks
Cob Webs
Black wall black
New H20 Heater
New fire extinguishers
Sell 1 bench
Stock TP
Vacuum
Sell other barbell
Chains outta there
DB rack outta there
What Flags can we fly?
Appendix Fix Up
Hang Pepper Spray
Outlet cover by bands
Belt Holder Situation
Little drywall repair on black wall
tape off the loaned DBs
spray paint the KBs?
Coverage for wood wall weights!
Rig Vrs. Racks on Faux Wall
yellow plates out
white paint on the wood spots
where the rings used to be
Faux Wall piece of wood?

It’s a list!! I’ve tried in the past to stay focused on getting things done throughout the year on weekends, between classes, and I’ve found that I do a crappy job, feel rushed and end up not being my best self for you guys in class, because I’ve got this project on the back of my mind while I’m trying to teach your class. Instead, if I can focus in hard for a week to get loads of things 100% done at once, I do much better. In the end, it’s for YOU! To make your training space, cleaner, safer, better set up, more efficient, and simply put, an actually nice place to train. Big thanks.

Workouts: HOME WORKOUTS COVID STYLE 🙂

Monday:
50 of Each for time!
Squat Jumps
Box Jumps
Lunges
Swings
Hollow Rock Pullovers
Push Presses
Hollow Arch
Thruster
Burpee
Double Under, or JUMP clap-claps

Don’t hesitate to scale the reps to 20, 25, 30 or 35 of each, this workout is long, don’t go too crazy!!
The Warm-up is doing a handful of each movement, and getting ready for it mentally 🙂

Tuesday:
The workout:

2 Rounds for time
21 Suitcase DL Right
15 and 15 (switch legs at 15) Low to High Cross Chops Right ***If you don’t have a band, do Russian Twists with or without a weight at least 20 reps***
9 Burpees
Hollow Rock for 40 Seconds
21 Suitcase DL Left
15 and 15 (switch legs at 15) Low to High Cross Chops Left ***If you don’t have a band, do Russian Twists with or without a weight at least 20 reps***
9 Burpees
Hollow Rock for 40 Seconds

Wednesday:
5 Rounds for Time of:
21 Chair Dips
42 Overhead Toe Jumps (hold something overhead and jump from your toes)
21 Candlesticks

Thursday:
How far can you get in 8 minutes!?
20 KB Swings
4 Mountain Climbers (you knew it)
18 KB Swings
8 Mountain Climbers
16 KB Swings
12 Mountain Climbers
14 KB Swings
16 Mountain Climbers
12 KB Swings
20 Mountain Climbers
10 KB Swings
24 Mountain Climbers
8 KB Swings
28 Mountain Climbers
6 KB Swings
32 Mountain Climbers
4 KB Swings
36 Mountain Climbers
2 KB Swings
40 Mountain Climbers

Use really anything as a KB, backpack?

Friday:
3 Rounds for Reps
1 Minute of Squat Jumps
1 Minute of Swings with something sensible
1 Minute of Push Presses
1 Minute of Burpees (yay!!)
1 Minute of Double Unders
1 Minute of Rest

Saturday/Sunday: Walk or rest 🙂 Stretch?

No April Fools jokes, I abhor that sort of thing, so this is a straight as it gets fam.

Remember the gym is closed next week, April 7-12 for renovations and cleaning (you probably won’t notice a thing, but it’ll take me all week smashing both gyms to get them rehabilitated for another year of deadlift debauchery and willful WOD wonderment) but this week is good to go 🙂

Sincerely, I hope you guys are headed off somewhere great for Spring Break, enjoying the time, getting some sun and resting your bodies. The Open was tough! Shoulders are sore, hips are sore, it’s OK to take a week and recover yourselves. I’ll be posting some home workout ideas and recommendations, but see them as just that, if you’ve got better things to do, DO THEM INSTEAD!

Workouts:

Monday: Clean Doubles for Heavy

Tuesday: “Mary” Max Rounds in 20 Minutes of: 5 Handstand Push-ups, 10 Alternating Pistols, 15 Pull-ups

Wednesday: 3 Rounds for Time: 400m Run, 40 Double Unders, 40 Hang Power Cleans 75/55, Rest 2 Minutes

Thursday: Bench Press 3 RM

Friday: “Christine” 3 Rounds for Time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Saturday: Buddy Buddy Back Squats 3 Rounds of 5×5 135/95, 185/135, 225/165, 275/195, 315/225

Nothing out of the ordinary this week, except I suppose the 5k Run on Saturday! Scaling should be done! Less distance, and all the way down to some shorter interval runs on the treadmills, or heck even dragging sleds! Try to make an effort to come and train your running Saturday. It’s not about suffering through 3 miles of running, it’s about getting better at running, regardless of where you are on your running journey!

Here is the proposed route, it has very few street crossings, and all we need to add to it is a lap around the bank and Ivar’s and boom you’re just over three miles.

Workouts:
Monday: “Kelly” 5 Rounds for time of: 400m Run, 30 Box Jumps 24″/20″, 30 Wall Ball Shots 20-10′, 14-9′

Tuesday: Dips Max 3, Pull-ups Max 3

Wednesday: “Isabel” 30 Snatches 135/95, for time

Thursday: “Jackie” For time: 1000m Row, 50 Thrusters 45/35, 30 Pull-ups

Friday: Jerk Max 5

Saturday: 5k Run

We made it you guys! Thanks for all your help setting up, tearing down, judging, jumping in to change people’s weights, staying for the next few heats, spending extra time getting your moves sorted out. You guys rock. Special shout out to Sis for printing everything for Lynnwood’s day and big nights. And shout out to Eileen for going in HOT every Friday morning to Edmonds and rocking it solo. Bad ass.

Nutrition Talk Wednesday night 6:15pm at Lynnwood. Carrie and I will be talking about food stuff. I do think this is a vitally important part of the CrossFit prescription and methodology, please try and make the time to come hear what we have to say.

Remember that we’re closed for April 7-12 coming up for renovations and cleaning.

Please read to the bottom I’ve got a fundraising ask for a colleague’s family. Hugs

Workouts:

Monday: Push Press 1 Rep Max

Tuesday: “Barraza” AMRAP in 18 minutes, 200 meter Run, 9 Deadlift (275/185 lb), 6 Burpee Bar Muscle-Ups

Wednesday: Back Squat Max 3

Thursday: Max Rounds in 12 Minutes of: 8 Alternating Pistols, 12 Alt. DB Split Snatches 50/35, 16 GHD Sit-ups

Friday: The Complex for Max: 1 Sumo Deadlift High Pull, 3 Power Cleans, 5 Hang Squat Cleans. Gotta do 7 rounds in the session.

Saturday: Teams of 4: Max Reps in 15 minutes: 40 Double Unders Causes the team to rotate, Max Push-ups, Max DB Step Overs 50/35, GHD Facedown Hold

Raise Money for McCoy’s Family. He’s a fellow Red Shirt (Seminar Staff Member) with CrossFit, he worked in Asia. Very sad thing.

https://www.justgiving.com/crowdfunding/paul-ormston?utm_term=5JwVkxmnk

McCoy ‘Topsy’ Turner grew up in Lossiemouth, Scotland and joined the British Royal Navy in 2000 where he served for 17 years as Physical Training Instructor, specializing as an Exercise Rehabilitation Instructor, serving on several deployments including a tour of Afghanistan as part of Op.Herrick 14.

After being medically discharged in 2017, McCoy relocated to Bali in Indonesia where he continued to work for CrossFit Seminar Staff as a ‘Red Shirt’ where he went on to achieve the status of Level 4 Coach, FlowMaster and CrossFit Coaching Mentor. Delivering 256 CrossFit L1 & L2 Coaching seminars across Europe and Asia.

After a long and often silent battle with complex PTSD, it is with deepest sorrow that we must inform you of his passing on Saturday 8th March 2025, where he took the decision to end his own life.

We hope that his friends, Military Oppos and the global CrossFit Communities will reach out and support one of the very best men I have had the pleasure to know, by now, supporting his children. It is our aim to raise funds that will go to assist his two sons Brodie, 17 and Tommy, 13 as they navigate the next extremely difficult chapter of their lives without their father.