WOD

Normal Hours for us today guys 🙂

In all seriousness, how crazy it is that it’s only been 60 years since the south stopped segregation. That’s actually not that long ago.

Snow forecasted for Tuesday (maybe), keep a keen eye on this website for info related to it if anything does come up. I know some of you guys look at Lynnwood’s site, but they’re different gyms and the conditions might be totally different. Stay tuned here 🙂

Workouts:

Monday: Chelsea

Tuesday: Clean for Max 5

Wednesday: 7 Rounds for Time of: Row 21 Calories, 42 Double-Unders

Thursday: Bike 1000m, Ski 400m, 21 DB Thrusters 45/35, Double KB 106/52 Front Rack Circle Walk Do this in waves: Pair people up, once the skiers have started, send the next wave of bikers. Coach Determines Roundages!

Friday: Let’s work it up to a 5RM on the BENCH!

Saturday: 200m Run, XX Rope Climbs, XX Toes to Bar, max reps in 15 minutes, run causes the rotate, Rope Climbs are 5x for scoring. Teams of 3.

I went around this morning with Carrie and drove all around Edmonds and Lynnwood to see if it was bad. It’s really not bad at all 🙂 See you in the gym!

OK OK OK, it’s supposed to be snowy and like 13 degrees or something. I’m all for “being tough” and “embracing the suck” of doing things in the cold and all that, but there’s a point where it’s just nasty and not cool. Sub 35 is that point 🙂

So ignore what you’ve signed up for on the board, this saturday is “normal” class time, and a good nasty triplet to smash away at.

If the weather gets super nasty with snow and roads are bad etc., PLEASE CHECK HERE FOR UPDATES.

Workouts:

Monday: Max Rounds in 12 Minutes of: 12 Wall Ball Shots 20-10’/14-9′, 12 Push-ups, then 12 Minutes to work up to your best Thruster for the day. Score is Rounds / Pounds

Tuesday: Hang Snatch, Snatch, Overhead Squat for Max

Wednesday: Deadlift Max 3’s

Thursday: 4 Rounds for Time of: 4 Bar Muscle-Ups, 12 Kneeling Jump to Box Jumps 24/20, 4 Wall Walks

Friday: Version A: Max Rounds in 8 Minutes of: 8 Pistols, 4 L-Pull-ups Version B: Max Rounds in 12 Minutes of 8/8 Split Squats, 8 Seated L-Ring Pull-Downs

Saturday: Like “The Chief:” 3 Minutes on, 1 Minute off – 5 times. 3 HSPU’s, 6 Walking Lunges, 9 SDLHP 95/65, use buddies, fitter person goes first, and if the second person gets lapped, so be it!

New year, new you, same Jesse 🙂

Hey guys 🙂 Thanks for the week! I hope you enjoyed the break, I think we all need one, even you guys. Y’all train really hard all year, a rest week, in a chill week from work is a smart move.

Schedule! Monday is a half day! No early AM classes however the PM classes, 4:00 and 5:00 are good to go! See you then!

Otherwise, “normal” week 🙂

Looking at the coming year: 298 training days this year! Up from 297 last year! That’s ample opportunity to smash workouts, and be your fittest self. EVENTS! I know you guys love events, I do too, even though I may grumble, they’re fun. Lots of holidays this year are mid-week so we’ll do lots of cool stuff. I’ve got tentatively on the schedule 18 events this year. From Murph, to Snowshoeing to a Helen Challenge, Juneteenth, an overnight camping trip, etc. Let’s do it!

First and most urgent! ROW 5K DAY!! We’ve been doing this the past few years, I love it. It’s really cold, it’s been clear, the view of the Olympics is awesome, and you get a wonderful 5,000m out of the way! Saturday the 13th, 8am, at that little park in Edmonds that has a cover in case it rains. No classes in the gym that day, just over there in heats every 1/2 hour until we’re done! On the bright side, we’ve got like 12 rowers in the mix now! So it’ll be awesome. Sign-ups will be in the gym, don’t add numbers, just fill in when you can make it 🙂

“Lotta Mo’ in Twenty-Fo'”

Workouts:

Monday: Every 5 Minutes for 30 Minutes: 5 Deadlifts 315/225, 10 Box Jumps 24/20, 15 Push-Ups

Tuesday: Max Rounds in 12 Minutes: 30 Double Unders, 30 Hang Power Cleans 75/55, 30 Mountain Climbers

Wednesday: “Rene” LCF as Rx’d 5 Rounds for Time of: 400 meter Run, 21 Walking Lunges, 15 Pull-Ups, 9 Burpees

Thursday: Back Squat x5

Friday: Strict Nicole AMRAP 20 minutes: 400m run Max reps pull ups

Saturday: Teams of 3: Euro Presses 35/20, Hang on the Rope, Row 300m. Max Euro P’s in 20 minutes. Finishing the Row Causes the Rotate. Put an honest effort into the hang. 1 Euro Press is: Hands to DB’s, Jump feet back, Push-up, Right Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster.

Hey!! The Final Week of the 12 Days is upon us! Remember that we’re closed from the 25th to the 31st! On the 1st, which is a Monday, we’re going to open for the PM classes, and be closed the AM. Seems fair, new years day and all 🙂

This week with staffing is WILD! Be ready for schedules to be adjusted, a few guest coaches, and YAY. Welcome Jessie on Thursday, she’s coming out of retirement to help us out!!

Couldn’t be prouder of all that we did this year, and more excited for what’s to come, this year is gonna be NUTS!

Workouts:

Monday: Day 9: Christine 3 Round for time of: Row 500m, 21 Box Jumps 24/20, 12 Deadlifts 185/135

Tuesday: Day 10: Lynne: 5 Rounds with rest between of Bench Press @ BW/.7BW and Pull-ups

Wednesday: Day 11: Front Squats Max 3

Thursday: Day 12: 3 Rounds for Time of: 400m Run, 21 Burpees, 500m Row

Friday: Make -Up Day! OR Snatch Max Doubles

Saturday: “Nutts”: For time: 10 Handstand Push-Ups, 15 Deadlifts 250/175, 25 Box Jumps 30/24, 50 Pull-Ups, 100 Wall Ball Shots 20#-10’/14#-9′, 200 Double Unders, 400m Run 45/25, yes hold a weight plate.

Hey! I know that for some of you it’s already impossible (improbable) to complete the 12 days because you’ll be out of town by the 21st or what have you, but that’s OK! Get as many as you can, and have fun with it 🙂 It’s a fun way to help you make a reason for getting in, when it’s easy easy to skip because of so many other commitments we all have. Use this challenge as your reason for ducking out early, changing your schedule that 1 day this week, shifting a meeting to make the space, bowing out of that dinner that you’d really rather not go to, or to procrastinate on shopping even more. And if you don’t make it? Oh well, you smashed good workouts, and had a good time doing it.

Workouts:

Monday: Day 5: Badger TIL RX’d 3 Rounds for TIme, 30/20/10 Squat Cleans 95/65, 30/20/10 Pull-ups, 800m/600m/400m Run

Tuesday: Day 6: Push Press for Max 3

Wednesday: Day 7: Max Rounds in 7 Minutes of 7 Hang Power Cleans 115/75, 7 Burpees Over Bar

Thursday: Day 8: Jackie, 1000m Row, 50 Thrusters 45/33, 30 Pull-ups

Friday: Make-Up Day! Or Sumo Deadlift High Pull for Max 3

Saturday: Teams of 4: :45 on :15 to rotate Max Reps in 20 Minutes Musical “Chairs” Station 1: KB Swings 53/36 2: Handstand Push-ups 3: Side Plank Rotations Left 15/10 4: Side Plank Rotations Right 15/10