WOD

Week 2 guys! Nothing special this week, just getting serious about getting after it! For those thinking ahead, the Open is coming as it does around Feb/March, so be ready for that 🙂

Workouts!

Monday: Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, Push Press 7 times through is 1. Do 5 Rounds with increasing weight.

Tuesday: Turkish Get-ups for Best 5 -then- Max Rounds in 20 Minutes of: Row 300m/225m, 20/14 Push-ups

Wednesday: “Helen” 3 Rounds for Time of: 400m Run, 21 KB Swings 53/36, 12 Pull-ups

Thursday: Muscle-ups Day: Practice. Some do 30 Muscle-ups for Time. Others develop specific strengths: false grip hangs, pull-ups, swinging, ring supports and dips etc.

Friday: Overhead Squat 1/10/1/20/1/30

Saturday: Max Rounds in 15 Minutes of: Teams of 3: 200m Run causes rotate, Max DB Snatches 50/35, Strict Pull-ups

Woooo! Welcome back fam! I hope the break was great, Santa got you everything you ever wished for and you’re recharged and refreshed for 2026. The current calculation for this year is 293 workouts are being offered! I’m excited to be able to put you guys through that many sessions in 2026, I know it’s enough training for anyone looking to be healthy and fit. Way to be a part of a solid group, doing good things, in a sustainable, long term approach to living a fit life. Bravo!

Lastly, be sure to take care of yourself this week! If you’re coming back from a layoff, be smart about both scaling, and just general effort. It’s OK to go 80% through a workout and get sweaty and tired, WITHOUT getting SMASHED and feeling like you’re gonna heave a lung out. Especially for a week or two after coming off some real relaxation time, hawaii, europe etc.

Workouts:

Monday: Fight Gone Bad 3 Rounds for Reps, 1 Minute at each station: Wall Ball 20-10/14-9, Sumo DL High Pull 75/55, Box Jump 24/20, Push Press 75/55, Row for Cals, Rest

Tuesday: Elizabeth 21-15-9 For Time of: Power Cleans 135/95, Ring Dips

Wednesday: In groups of 3, do rounds of: 8 GHD Sit-ups, 16 Pull-ups, 32 Double Unders, each partner starts their round when the buddy before them gets to the Double Unders. Max Rounds as a Team in 20 minutes.

Thursday: 21-15-9 for time of: Hang Power Snatches 95/65 and Push-ups, L-Sit Fun House after

Friday: Deadlift Max 5

Saturday: Relay Runs! For Time: 100m, 200m, 300m, 400m, 800m, 400m, 300m, 200m, 100m. Tag your buddy and they run!

Hey guys! I hope your holidaze was as happy as ours 🙂 Thanks for all the best wishes, and for the time off last week and this week. One more weird week and then back to full tilt ass kicking on January 5th!

Schedule for this week:

Monday the 29th:
Event Day 3: LCF 5:00am-6:30am
TIL 7:00am-8:30am
LCF 4:15pm-5:45pm

Power Clean EMOM 10 x2 Reps, then, Max Rounds in 20 Minutes of: Row 400m, Max L-Hang Time, 12 Burpees

Tuesday the 30th:
Event Day 4: LCF 5:00am-6:30am
TIL 7:00am-8:30am
TIL 4:15pm-5:45pm

Bench Press 5×5, then, Max Rounds in 15 Minutes of: 9 Toes to Bars, 15 Thrusters 95/65, 21 Bent Over Rows (Same as Thruster)

Closed: Dec 31st, Jan 1st (no one should work the first day of the year)

Friday the 2nd:
Event Day 5: LCF 5:00am-6:30am
TIL 7:00am-8:30am
LCF 4:15pm-5:45pm

Back Squat 5×5, then, Max Rounds in 20 Minutes of: 40 Double Unders, 20 Wall Ball Shots 20-10/14-9, 10 Pull-ups

Saturday: Regular 8am Class! 5 Rounds for Time of: 8 Handstand Push-ups, 8 Deadlifts 315/225, 8 Box Step Overs 24″ w/45lb / 20″ w/35lb

The Schedule for next week is different too, I’ll post about it also when the time is right. Here’s what you need to know for next week!

Monday the 22nd:
Event Day 1: LCF 5:00am-6:30am
TIL 7:00am-8:30am
LCF 4:15pm-5:45pm

Tuesday the 23rd:
Event Day 2: LCF 5:00am-6:30am
TIL 7:00am-8:30am
TIL 4:15pm-5:45pm

Closed: 24th, 25th, 26th, 27th, 28th.

***NOTICE: YOU ARE ALL ENCOURAGED TO GO TO THE DIFFERENT GYM! E.g. If you typically go at 4:15pm, and it’s Tuesday, the workout is at Turn It Loose, so drive over there, and train! It’s one time, and it’s like 4 miles. It’ll be fine 🙂 Of you usually come at 7:00am, leave a few minutes earlier and come to TIL and train at 7:00! It’ll be great!

Workouts:

Monday: Back Squat 5×5, then Max Rounds in 20 Minutes of: 40 Double Unders, 30 Alternating DB Snatches 50/35, 20 Lunges (hold your DB)

Tuesday: Push Press 5×5, then Max Rounds in 15 Minutes of: 15 Push-ups, 12 GHD Sit-ups, 9 Pull-ups

Thank you all for such a generous CrossMass bonus!

It’s already here!

A message from Mary 🙂

Hey Lynnwood CrossFit,
I wanted to thank you all for your generous donations to the Lynnwood Hygiene Center. Every week when I deliver the donations, they are so grateful. I know many of you have heard that the center was in jeopardy of being closed down due to the owner’s plan to sell the facility and property. My understanding as of today is that the center will stay open due to the amazing financial donations from the community! Whew, what a relief!
I have befriended a homeless man from our community, and he is in need of a bike and a bike lock. He had a bike, but because he didn’t have a lock, it was stolen. If anyone has a used bike and or lock in good working condition that they no longer need, please bring it to the gym, and I would be happy to deliver it to him.

Again, thank you all for your generosity! Lynnwood CrossFit is making a difference in our community!
Many thanks,
Mary Burns

You guys rock 🙂 Remember that next week the 22nd, starts our Holiday Schedule, be ready for longer sessions, and good times overall.

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

Wednesday: Day 11: Overhead Squat 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 lb), 25 Box Jumps (30/24 in), 50 Pull-Ups, 100 Wall Ball Shots (20/14 lb), 200 Double-Unders, 400 meter Run (with 45/35 lb plate)

Same rules as last week! I know this time of year gets really tough guys. Parties, extra year-end meetings and responsibilities, but that’s just part of the craziness of everything, dig it. With any luck you’ll have a decent break coming up to use as recovery from the pre-holiday insanity. Until then, SMASH!

Workouts 🙂

Monday: Day 5: “Jackie” For Time: 1000m Row, 50 Thrusters 45/35, 30 Pull-ups, if you have a Jackie time under 8 minutes, try 3 rounds of 1/2 Jackie for time.

Tuesday: Day 6: “Rahoi” AMRAP 12 Minutes: 12 Box Jumps 24/20, 6 Thrusters 95/65, 6 Bar Facing Burpees

Wednesday: Day 7: Bench Press Max 3

Thursday: Day 8: Badger LCF/TIL as Rx’d 30/20/10 of 800m Run, Squat Cleans and 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