WOD

As if there were so many small weeks 🙂

Hey guys! Lynnwood is hosting a big big thing Tue/Wed this week. We need some people to come take classes at 1pm Tuesday and Wednesday? Does that fit your schedule? If it does, GREAT! Please come 10 minutes early for waiver and stuff, and be ready for a good session as always!

You guys are the best!

Workouts:
Monday: 200m Run, 5 DL 315/225, 10 Chest to Bar Pull-ups
Tuesday: 7 Rounds for Time: 7 Thrusters 96/65, 7 Sumo DL High Pulls 95/65, 7 Handstand Push-ups OR Overhead Squat Max 2
Wednesday: 7 Rounds for Time: 7 Thrusters 96/65, 7 Sumo DL High Pulls 95/65, 7 Handstand Push-ups OR Overhead Squat Max 2
Thursday: Horizontal Ring Row 5 Rep Max, Pull-up 1 Rep Max – about 20 minutes on each exercise, ring rows first, then switch to pull-ups.
Friday: For time: 20-18-16…4-2 Push-ups, 2-4-6…18-20 Hang Power Cleans 75/55
Saturday: Team Kelly – Run Together, with the med ball, split the reps on the Wall Balls and Box Jumps.

OK. Murph. There’s two sessions. Session 1 is at Edmonds at 2:00pm, no BBQ there. Session 2 is at Lynnwood at 4:00pm BBQ there after we’re finished with the workout, about 4:45 I’d wager. Is that clear enough?

SEMIFINALS! I’ll be gone most of this week to work with Tudor Magda at the CrossFit Games Semifinals in Pasadena California. It’s a huge honor, and responsibility to get to work with and help this athlete put out mega work in three days. If you want to tune in and watch him CRUSH check out the action at games.crossfit.com hunt around on that site, but come Thursday that’ll be all what’s on there for sure. There’s a few semifinals around the world this weekend, and ours is Americas West, or something like that. Canada is included, yay Canada.

ALSO: Nice work last week! That was a grind-house week you guys! Way to step into the volume, movement redundancy and stacking days on days. SUPER RAD.

Workouts:

Monday: 500m Row 4x Rest as needed

Tuesday: “Wood” 5 Rounds For Time 400 meter Run 10 Burpee Box Jumps (24/20 in) 10 Sumo-Deadlift High-Pulls (95/65 lb) 10 Thrusters (95/65 lb) 1 minute Rest

Wednesday: Jerk Max 1

Thursday: Max Rounds in 15 Minutes of: 3 L-Pull-ups, 24 Feet Broad Jumps, 18 Stationary Forward Lunges

Friday: 200m Run w/ 10-1 Clapping Push-ups

Saturday: Teams of 3, X Dubs, X Rope Climbs, 60 Hollow Rocks causes the team to rotate Max Dubs and Climbs in 12 Minutes

Hey guys, Monday the 29th is “Murph” it’s a big deal for our community and CrossFit in general.

The Workout as Prescribed is:

Wearing a 20/14lb Weight Vest For Time:

Run 1 Mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 Mile

*Partition Reps as needed*

Yoiks. Some of for lack of a better term are already wearing our weight vests! Some of us shouldn’t be running, some of us aren’t yet able to make 200 push-ups in a workout! Yes I totally get it guys. 1/2 and 1/4 options are available. Modified bike/ring row etc. etc. Versions are available. AS ALWAYS come, have fun, train hard with what you can do so you can get better. And there isn’t like a time when all the bad asses come so you won’t fit in, I don’t even know where this stuff comes from, but you heard it here from the horses mouth 🙂

TIME:
2:00pm! ***Depending on the number of people we have for the workout, we may run two heats staggered. Don’t worry as always I’ve got a plan 🙂
If you wanna come hang out and have burgers and BBQ, please come to Lynnwood at 4:30ish (4:45 who am I kidding) for the session there with the BBQ. Love you guys, I’m not running two BBQs on the same day!

Workouts for this week:

Monday: Press Max 3 -then- Annie

Tuesday: 3 Rounds for Time of: 800m Run, 21 KB Swings 53/36, 12 Pull-ups

Wednesday: Fran

Thursday: 21-18-15-12-9-6-3 Deadlift 135/95/ 7-6-5-4-3-2-1 Overhead Squat 135/95 For Time

Friday: The Chief

Saturday: Teams of 3: 200 Ab Mat Sit-ups, 200 KB/DB Push Presses 45/25, 100 GHD Sit-ups, 100 Handstand Push-ups, 200 Hanging Knee Raises, 200ft Handstand Walking (Bear Crawling) For Time

Also the time has come to generally plan for all cool summer stuff! Gonna be so awesome 🙂

We’ve got a Row 10k (at CC’s house like last year), a Helen Challenge (on a new rig, that’s gonna be sick), obvs Murph, a 5k Run 4th of July, sounds kinda awesome! Who’s in?

Workouts:

Monday: Elizabeth: For Time: 21-15-9 Cleans 135/95, and Ring Dips

Tuesday: 3 Rounds for Time of: Run 400m, 21 Burpees, Row 500m

Wednesday: For Quality: 1 Minute Bottom Overhead Squat Hold, 1 Minute Side Plank Right Hold, 1 Minute Handstand Hold, 1 Minute Side Plank Left Hold, 1 Minute L-Hang 4 Rounds for Beauty and Happiness

Thursday: Overhead Squat Max 5

Friday: Lynne: 5 Rounds for Reps of Bench Press(BW/.7BW) and Pull-ups

Saturday: 5k Row, this will be more awesome than not awesome.

Here we go! Into late spring we head, I don’t know about you, but I’m super stoked for some sun, summer and hot weather! I’ve been cold all winter man 🙂

Get your calendars ready for Murph Monday the 29th! You guys have options! I’m thinking about running a 2PM session at Turn It Loose just for you guys, if you’re into that, lemme know it’s a good idea (let’s do a sign-up on the whiteboard), and then if you want to go to Lynnwood and throw down there, we’ll be having two sessions at Lynnwood a Noon and a proper PM session (time TBD, probably like 4:00PM), with a BBQ following the PM Session at the gym! Clear your schedules, it’s a CrossFit Hangout Day!

Workouts:

Monday: Drag Races: 25 KB Swings 53/36 400m Run, rest plenty 5 rounds.
Tuesday: 1 Strict Pull-up, 1 Chest to Bar, 1 Chin over Bar, 1 Toes to Bar, 10ft Handstand Walk, 15 Wall Ball Shots, Max Rounds in 12 Minutes
Wednesday: Clean and Jerk Max 5
Thursday: 5 Rounds Row 500m/400m/300m/200m/100m, 15 Bench Presses 135/95
Friday: Bull “LCF RX’d” 1 Round For Time 200 Double-Unders 50 Overhead Squats (135/95 lb) 50 Pull-Ups 1 mile Run
Saturday: Buddy Buddy Front Squats, with 4 sets of 10 though, 3 rounds. 95/65, 125/85, 155/105, 185/135