WOD

posted a day early for your excitement to mount slowly over the course of 12 hours

Workout for Thursday June 8th:

“Daniel”

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

posted a day early because it’ll help get you jacked up to train

Workout for Wednesday June 7th:

Clean and Jerk for 1 Rep Max

It’s like we’re going to the Olympics!! Only it’s Wednesday in Lynnwood. Let’s lift, get stronger and see about setting some records in technique and in pounds.

posted right now because I just got around to doing it!

Workout for Tuesday June 6th:

“Karen”

150 Wall Ball Shots 20/14

For Time

posted a day early for you to get know what in fact is up

Workout for Monday June 5th:

Bench Press for Max 5

and

2k Row for Time

GET SERIOUS

posted a day early for you to understand the future

Workout for Saturday June 3rd:

5 Minutes for Max DB Hang Squat Cleans
20 Burpee Box Jump Overs 24/20
*Max DB Hang Squat Cleans 40/25

Then the other Partner Does His/Her 5 minutes

4 Minutes for Max DB Hang Squat Cleans
15 Burpee Box Jump Overs 24/20
*Max DB Hang Squat Cleans 40/25

Then the other Partner Does His/Her 5 minutes

So Kari does her 5 minute round with Steve thinking to himself “why doesn’t she go faster on the burpees and do more squat cleans?” while he waits for her to get her 5 minutes done. Lana yells “rotate” and Steve in a blinding flash adequacy takes to the ground while Kari stands recovering thinking to herself “I bet he was thinking I was moving slow, I got 24 squat cleans, let’s see how many he gets!” Lana yells rotate again, and Kari is back on for her 4 minutes, Lana yells “rotate” a final time and Steve blasts through his burped box jump overs. Once completed, Kari and Steve compare reps, Kari got 41 squat cleans and Steve “forgot to count.”

posted a day early for your excitement

Workout for Friday June 2nd:

Snatch for Best 5

Do your best!! But really the technique is the critical element, and of course weight PR’s are nice, but snatches are hard and that’s why we train them!!