WOD
TIL & Community
Hey athletes!
We’ve had some impressively big classes over the past couple of weeks and it’s been fun! Thanks to the coaches for adjusting with the heats and the buddying up, and thanks to you all for making the sessions a blast. There’s a heat advisory for the week so don’t forget to stay hydrated!
A few announcements:
THURSDAYS: We”re adding some community-building social and fitness activities and will be “out of the box” (get it, get it?) a few Thursday evenings a month. Mark your calendars!
- On July 23 at 7:30 p.m., Jordan is kicking off a monthly 5K run club. Meeting spot will be in Woodway; more info will be up on the board.
- On July 30 at 7 p.m., Coach Kay is organizing a line dancing outing in Woodinville! 6 p.m. class will be canceled that day! Check out the board for details.
Lastly…a note from your coaches: Reminder to please refrain from putting away your equipment if others are still working out. In the spirit of supporting one other, let’s use that time to cheer on your fellow athletes who are still sweating and working hard–the peer boost is real and so very helpful (of course, there’s a safety element too…). If you need to run, just let the coach know and they can help clean up your space.
Onto the workouts. Jesse misses us but is not letting up!
Monday: Max 5 Bar Dip, Work to your GHD number in even sets between
Tuesday: Max Clean and Jerks in 10 minutes like this: 30 CnJ 135/95, Row 1000m, 30 CnJ 135/95
Wednesday: 5 Rounds for time of: 400m Run, 12 Back Squats 225/155
Thursday: Push Press for Max 1
Friday: AMRAP in 15 minutes, 5 Parallette Handstand Push-Ups (6″ Deficit), 10 Toe to bars, 15 Medicine Ball Cleans (20/14 lb)
Saturday: With a buddy, trade rounds, Run 200m, Max Strict Pull-ups, Banded or Heavy Ring Rows, Max Reps in 20 minutes
Waive hello!
TUGS! Thanks for being on top of signing our new waivers and indulging the little tweaks we’re making at the gym. We’re thinking about sustainability and going to see if we can make an effort to recycle AND compost. But you know what is NOT being recycled…our workouts! Check out this week’s “fresh sheet”!
Monday: 30 Toes to Bar, 300m Run, 21 Heaving Snatch Balances 75/55, 600m Run, 15 Heaving Snatch Balances 75/55, 600m Run, 9 Heaving Snatch Balances 75/55, 300m Run, 30 Toes to Bar
Tuesday: Push Press Max 3
Wednesday: Trade Rounds with a buddy 5x: 16 Seated Single Leg Jump – Double Leg Landing Box Jumps (Sit on a bench, jump off 1 leg, land on both feet land on 16″ stack of plate is the Rx), 3 Max Attempts at Double Unders (if you break 50 in one go, you’re done), 16 Double Russian KB Swings 2×53/2×36
Thursday: Fran For time: 21-15-9 Thrusters 95/65 Pull-ups
Friday: Gymnastics Day! 15 Minutes of Scales and Planks, 15 Minutes of Handstand Walking, 15 Minutes of Ball Up and Skin the Cat, 15 Minutes of Parallette L-Sit Fun Times
Saturday: “Linda” – Share with a buddy. 20 Minute HARD time cap. How far can you get? 10/9/8…2/1 of 1.5x/1x BW Deadlifts, 1x/.75 BW Bench Press, .75x/.5x BW Cleans. Buddy’s share reps and spot each other through the bench press.
July is heeeeerrrrrrrree!
Hey fam! Thanks for being patient with us through the ownership transition this past week–hopefully y’all experienced a seamless workout experience. Lynnwood folks, we’re so glad you’re here!
We’ve made some tiny changes to the gym this week, including making a Lost & Found! It’s in a labeled plastic bin in the Appendix and consists of a couple water bottles (Steve?), a hoodie (Steve?), sunglasses (Steve?), grips (Steve?), etc. And mark your calendars for Aug. 15. We’ll be rowing, swimming, and eating at CC’s house! More info on the Facebook group and to be posted at the gym.
This week, there is no gossip day. ^#*$(!
Monday: Lynne w/ Strict Pull-ups
Tuesday: 5 rounds for time of: 5 Front Squats 155/105, 10 Toes to Bar, 20 Wall Ball Shots 20/14
Wednesday: 1k Row, all out, 3 times, rest as needed
Thursday: 3-6-9-12-15-12-9-6-3 of: Power Snatches 75/55 and Overhead Backwards Stationary Lunges 75/55
Friday: Five rounds for time of: 3 Bar Muscle-ups, 15 Burpee Box Jump Overs (24/20)
Saturday: With a partner (trade rounds but each does their 5 rounds, e.g. 15-15-12-12-etc.), 15-12-9-6-3 of 200m Run with DB Power Clean and Push Press 40/25
And the beat don’t stop!
Hey guys! ***NOTICE*** Friday has a reduced schedule 7am and 4pm only, and Saturday is normal 8am. Also fun to note that 1776, added up is 21…. A magic CrossFit number! Rally behind your crew here guys! They’re going to do a great job for you, and in turn, you should smash workouts, and tell your friends about what good stuff is happening at the gym. Make it annoyingly busy and pose them with all kinds of organizational “problems” going forwards 🙂 Three cheers, and hooray for no easy days!!
Workouts:
Monday: Power Snatch Max 2
Tuesday: For Time: 55 calorie Row · 45 Thrusters (45/35 lb) · 30 Pull-Ups · 45 Wall Ball Shots (20/14 lb) · 55 calorie Row, stagger the start and go for it!
Wednesday: Max Rounds in 20 Minutes of: 200m Run, 10 Burpee Pull-ups
Thursday: Bench Press Max 5
Friday: For Max Reps: 4 Minutes of Handstand Push-ups, 4 Minutes of L Pull-ups, 4 Minutes of V-Ups, 4 Minutes of Face Up Plank
Saturday: 1 Clean, 7 Thrusters, 7 Front Squats and 6 Push Presses for Max Weight. Feel the weight of the oppressive yoke of England when you drop the bar after the 21 reps.
End of June!
And that means Treason Day is coming up!! Three Cheers for your new owners! The website will be updated by Gloria and others as time goes by, so look forward to much more input, practical suggestions, and organization the likes of which even God has never seen. You’re all so lucky, and I’m stoked for you to continue to make real progress.
Workouts:
Monday: 50 Ab Mat Sit-ups, 800m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 400m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 400m Run, 21 Wall Ball Shots 30#-10’/20#-9′, 800m Run, 50 Ab Mat Sit-ups
Tuesday: Diane For time: 21-15-9 Deadlifts 225/165, Handstand Push-Ups
Wednesday: Clean Max 1
Thursday: 5 Rounds for like work as a team of: 2 Minutes for Max Double Unders, 30 Seconds on an L-Sit, 15 Dips, each round
Friday: Helen (Big Phat). 3 Rounds or 5 Rounds
Saturday: Buddy Buddy SDLHP 3 Rounds of 5×5 at: 65/55, 75/60, 95/65, 125/75, 155/95
Remember guys, we’re closed to honor Juneteenth.
Workouts:
Monday: Max Rounds in 10 Minutes of: 3 Bar Muscle-ups, 5 Bench Presses 185/135, 7 KB Swings 70/53
Tuesday: Power Snatch for 1RM
Wednesday: Push-ups, Rowing and Hang on the pull-up bar, or ropes, teams of 3, Stopping Hanging Causes the rotation, MAX push-ups and meters on the rower!
Thursday: 369th HellFighters: 1500 Seconds (one for each casualty), 191 Days in the trenches, longer than any other American unit, 3/6/9 for the 369th Infantry. Enjoy this one!! Max Rounds in 1500 Seconds (25 minutes) starting with 191 Double Unders then: 3 Power Snatches 135/95, 6 Toes to Bar, 9 Box Jumps/Step-ups 24/20
Friday: Closed
Saturday: Swolestice! Pull-ups for Max 5, THEN: 3×10 Biceps Curls, 3×10 Lying Triceps Extensions, 3×10/side DB Curls, 3×10 Overhead DB Tricep Extensions