WOD

Yoish! Go for it 🙂

Start thinking about Cornucopia Teams!! Two time slots, 8am and 9:30am, then we’ll closed the rest of Thanksgiving week!

Monday: 20 HSPU -then- 2 Rounds of: Row 1k, 15 KB Snatches R 53/35, 15 KB Snatches L 53/35, then 20 more HSPU’s all for Time

Tuesday: Back Squat x 5/4/3/2/1

Wednesday: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. OPTION for those with Wrist/Shoulder/Calf/Feet Issues: 5 Rounds for Time Bike 500/Ski 250, Broad Jump 100ft (5 Jumps do 5 GHD Sit-ups, carry a spot marker) or Lunge 50ft (every 5 do 5 Push-ups) Yoi!

Thursday: 8 sets of 3 Strict Pull-ups with 80% TOTAL weight from 10/17 Then 500m Ski erg TT, and Bike 1k TT

Friday: Thruster for 1/3/5/7/10

Saturday: “McCluskey” Three rounds of: 9 Muscle-ups 15 Burpee pull-ups 21 Pull-ups Run 800 meters If you’ve got a twenty pound vest or body armor, wear it.

And the weeks keep coming!

This Wednesday is a special fundraiser workout, I’ll have the details up in the gym about how to donate to Marysville. They raising money after the high school shooting a few years back to rebuild the weight room, to help the kids. Of course, I’m into that!

Monday: 3 rounds for time of 21 med ball cleans 50/30, 15 power snatches 95/65, 9 Ring muscle ups

TUESDAY: Jerk for Max 3

Wednesday: “Pilchuck” 6 Rounds for Time of: 10 Front Squats 225/155, 24 KB Swings 70/53, 14 Burpee Box Jump Overs 24/20

Thursday: 5 rounds for time of 3 Bench Presses 275/185, 3 Deadlifts 405/315

Friday: 4 x 500m row, rest as needed

Saturday: Team this up!! Forrest Three rounds for time, 20 L-pull-ups, 30 toes to bar, 40 burpees, run 800m

It’s time for some real fitness!

Tickets for the EnduroCross https://www.endurocross.com/everett-wa-endurocross

Booyah!!

Monday: “Jerry” For time: Run 1 mile Row 2K Run 1 mile

Tuesday: For time: 3 rope climbs, 6 power cleans 205/145, 9 HSPU’s 4” deficit, 12 skin the cats, 9 deficit HSPU’s, 6 power cleans, 3 rope climbs

Wednesday: Max weighted pull-up, “Annie”

Thursday: “Christine” 3 rounds for time 12 dead’s bodyweight, 21 box jumps 24/20, 500m row

Friday: 10 to 1 of military presses at 135/95 and 2 to 20 wall ball shots 20/14 for time

Saturday: Teams of 4: Share as a team, two people working at a time: 200 burpees, 200 GHD SIt-ups, 200 calories on the rower boom!

Hoo HOO, this week looks “fun”!

Check it out :). And yeah, we’re gonna scale the workouts when/if they’re too much volume/load etc.

Monday: Bike 1k: 5 Rounds of 3 Deadlifts 365, 6 HSPU’s on paralettes, then finish with another 1k on the bike

Tuesday: 3 Rounds for Time of: 30 GHD Sit-ups, 30 DB Hang Power Cleans 45/30, 150 Mountain Climbers

Wednesday: 50 Air Squats, 800m run max rounds in 12 minutes

Thursday: “Lynne” 5 Rounds not for time of Bench Press at Bodyweight and Pull-ups for max reps.

Friday: Front Squat x1

Saturday: 50/40/30/20/10 of KB Swings and Push-ups. Both do the KB and share the push-ups between then two of you!

YEEESSS! More workouts for more fitness 🙂

I’m not sure which of these workouts to Cherry Pick?! I def wanna do Thursday, Wednesday looks fun, Tuesday I’ve got to do or I’ll be relegated to weakling status soon, Monday sounds rocking, Friday is like what?! And Saturday is going to be NASTY!!! With friends like these, who needs enemies!?

Monday: DL/Hang Clean/Hang Clean and Jerk for 1RM complex

Tuesday: Front Squat x5

Wednesday: 3 Bar Muscle Ups, 6 Med Ball Cleans 50/30, 9 Burpee Box Jumps 24/20 Max Rounds in 20 minutes

Thursday: 50ft Bear Crawl, 50 Feet Broad Jumps, 50 Feet Plate Slithers, 50 Feet Single DB OH Lunges 35/20, 3 Rounds for Time

Friday: 5 Suitcase Deadlifts R 95/65, 5 Suitcase Deads L 95/65, 5 Toes to Bars, 5 Power Clean and Press 95/65, Max rounds in 12 minutes

Saturday: 300m Row times the rotation, Max Rounds in 15 minutes of: 25 Double Unders, 4 L-Pull-ups

An article and updates!

Hey guys!!

New stuff! Schedule change: we’re adding 7am on Tuesday and Saturday mornings!!

Also, read this! https://www.project-syndicate.org/commentary/processed-food-industry-sugar-addiction-by-robert-h-lustig-2018-09

Sorry, I dunno what the deal is. I edited the link,to another failure. Just google “Lustig” and “sugar”. Cheers!

It’s crazy and real.

You aren’t going to get the butt you want by sitting on the one you have

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