WOD

Hey guys!  Here’s the Dirty Dozen email you’ve been waiting for!!

 

Row 10k: in the gym Friday November 1st, come, setup, and get to it!

Row for Revielle: 24 Rounds: 10-min On, 50-min rest for Max Distance.  This will be in January at CrossFit Kitsap and is the de facto finale for this years’ big challenge.  Plan on it, check their website, bug Dan, and come raise money for this great cause and have a blast getting way way tired!

Run 5k: The Ultimate Hawaiian Trail run, or Wizards 5k on December 1st, google it, sign up and do it!

Run 10k: From the gym to Pam and Dan’s house in Edmonds!  Breakfast, coffee and good times to follow.  +1’s welcome (we’ll need drivers to get us all back to the gym to go home), September 29th, 10am, rain or shine 🙂  I’ll publish the route ahead of time and will dispense maps and whatnot.  Registration is required (want to have a full list so we don’t lose anyone!!) and it costs $20.

Chad : 1,000 Step-ups for Time, wear 40lbs backpack 24/20” box.  Complete this anytime in October.  Must be at the gym, must weigh the backpack 🙂

Clovis: 10-mile Run, 150 Burpee Pull-ups, partition reps/running as needed, for time.  Friday October 18th.  I’ll be doing this workout over several hours all afternoon at the gym.  We will all be done (done done) at 7:30pm SHARP.  Plan accordingly.  I plan on making several different run courses for 1 mile and 2 mile options.

Gilligan:    3 Rounds for Max Distance: 30 Minutes Biking, 20 Minutes Running, 10 minutes Rowing.  B.Y.O.Bike, no stationary biking.  After we finish we’ll head over to Goffe and Nancy’s house for tasty BBQ and good times.  Must register early, $50.  Please understand that this event takes oodles of logistics.  Getting the rowers to the park, getting them back to the gym, keeping track of everything, having cramping helps, water, and the BBQ itself.  Saturday September 7th, 2:15pm start (SHARP AS A TACK), be there by 1:45/2:00 to get yourself put together and warmed up.  ***NOTICE*** 19 Athlete Maximum, please register ASAP.   Email Jesse@localsgym.com

So far the only people who’ve completed everything are:

Denise Schroeder, Maher Joudi, Rachel Egner, Emily Young, Marina Berti, Jesse Ward and Jesse Ward.

If you think this is in error, please let me know (we’re not perfect), plead your case over email to Jesse@localsgym.com.  If you want to do some make ups, we can talk about that and schedule them when it fits best.  THERE WILL BE NO MAKE UPS AVAILABLE IN DECEMBER.  You gotta want it Lynnwood!

 

Monday:

Max Rounds in 15 minutes of:

3 Ring Dips,

9 Knees to Elbows,

21 Lateral Step-ups 24/20,

wear a 20/14lb vest

 

Tuesday:

”Servais”

LCF as Rx’d

For Time:

1 mile Run,

800m DB/kb Farmers Carry (45/25),

400m Sandbag/MB Carry

 

Wednesday:

Squat Clean, Hang Squat Clean, Thruster Complex for Max

 

Thursday:

“Barbara”

20 Pull-ups,

30 Push-ups,

40 Sit-ups,

50 Air Squats

rest 3 minutes

5 rounds for time

 

Friday: 5x400m run rest 5 minutes-ish

 

Saturday:

“Adrian”

7 Rounds:

3 Forward Rolls

5 Wall Climbs

7 Toes-to-Bar

9 Box Jumps (30/24)

Bonus points if you can call the movie reference in this posts title!

 

Monday:

Push Press 5 rm

 

Tuesday:

21-18-15-12-9-6-3 of

MB Allen Lifts 30/20,

DB/KB Push Jerks 35/25,

Med Ball Hang Cleans

For Time

 

Wednesday:

 

7 Power Snatches 115/75,

7 Ring to Chest Pull-ups,

max Rounds in 7 minutes

 

Thursday:

LCF as Rx’d:

“Feeks”

For Time:

25 Double Unders

2-4-6-8-10-12-14-16 Squat Clean Thrusters (75/53)”

 

Friday:

8 Alternating Pistols,

8 Burpees,

8 Toes to Bars

Max Rounds in 12 minutes

 

Saturday:

Front Squat Max 3

Imagine how sore the Games’ Athletes are!  Then come in and train!!

Monday:

“Brian”

3 Rounds:

5 15′ Rope Climbs

25 Back Squats (185/125)

 

Tuesday:

YOKE DAY!!!

 

Wednesday:

”TK”

8 Rounds:

8 Strict Pull-ups

8 Box Jumps (36/30)

12 KB Swings (70/53)

 

Thursday:

Jerk for Max

 

Friday:

”Nukes”

9-mins to Complete: 1-mile Run Max Deadlifts (315/225)

8-mins to Complete: 1200m Run Max Power Cleans (225/155)

7-mins to Complete: 800m Run Overhead Squats (135/95)

All in order, without extra rest.  24 minute workout.

 

Saturday:

“Erin”

5 Rounds:

15 Dumbbell Split Cleans (40/25)

21 Pull-ups

Watch for me on the Games coverage!  Miss you guys, be good to the crew, and when I get back we’ll play with the new YOKES!!!!

 

Monday:

“Holbrook”

7 Rounds each:

5 DB Thrusters (55/35) (No Dropping!!)

7 Pull-ups

100Run to Danger Shack and Back Teams of 3, GO!

 

 

Tuesday:

7 Deadlifts,

350m Ski,

7 Power Snatches 95/65, find a worthy opponent and face off against them 5 times, rest plenty in between

 

Wednesday:

“Luke”

For Time:

400m Run

15 Burpee Medball Clean Wall Ball Shots 30/20!

400m Run

30 Toes-to-Bars

400m Run

30 Wallball Shots (30/20)

400m Run

30 Ring Dips

400m Run

30 Overhead Medball Lunges (30/20)

 

Thursday:

“Luce”

3 Rounds w/ a Vest:

700m Run

7 Muscle-ups

70 Air Squats

 

Friday:

Bench Press for Max 3

 

Saturday:

Bent Over Row 5×12,

Strict Pull-ups 5 sets Max Reps,

Legless Rope Climb 5 ascents, or best efforts,

DB Upright Rows 5×15.

Guys!  I’m super stoked that you’re all so into getting these challenges done!  Please remember that we’ll make sure you have ample opportunities to get the “simple” ones done (e.g. Run 5k) and that you’ll have ample notice to get the ones that really can’t be done without everyone (e.g. Gilligan and Clovis). So don’t freak out!

Remember that the phase we’re in right now is the “C2 Bike Marathon” Phase.  Let Lana or Jesse know if you want to ride it on a Saturday instead of taking class, we have space for 3 each weekend.  With a little planning we might fit a few more but it does take 90 minutes to nearly 2 hours and we’re open from about 6:45 to about 10:15.  We’re gonna have this out there on these weekends and then it’ll be a goner: July 27th, Aug 3rd, Aug 10th, and Aug 17th.  Be early or be unable!!

Workouts:

Monday: Thruster 1 Rep Max + Accessories

 

Tuesday: CARGO NET! Do a climb, run a 200m run, 15 Sandbag Over Shoulders, 5 Rounds for time

 

Wednesday:

LCF as Rx’d

“Justin”

For Time:

30-20-10

Back Squat (BW)

Floor Press (BW)

Strict Pull-ups

 

Thursday:

35 DB/KB Swings 55/35

DB/KB Farmers Carry 200m 55/35

2 Rounds for Time

 

Friday:

“Ledesma”

20-min AMRAP of:

5 Parallette HSPU

10 Toes-thru-Rings

15 Medball Cleans (20/14)

 

Saturday:

Partner 1 Rows Max Meters

Partner 1 can only row while partners 2 and 3 hold the plank position

75 second rotations

3 Rounds for Max Meters

Monday:

Miitary Press for Max 5 and Annie

 

Tuesday:

Squat Clean + 3 Front Squats for Max

 

Wednesday:

Run 400m, Bike 400m, Ski 200m Blast through it three times with plenty of rest in between. Each 1000m total is timed.

 

Thursday:

LCF as Rx’d

“Santiago”

7 Rounds:

18 MedBall Hang Squat Cleans (30/20)

9 Pull-ups

10 Power Cleans and Press (75/55)

 

Friday:

Snatch for Max 3

 

Saturday:

“Ryan”

5 Rounds for Time of:

7 Muscle-ups

21 Burpees to a 12” Touch