WOD

The Final Week!

***NOTICE: For the week of December 23rd, the gym will be closed Monday, Tuesday, Wednesday, and Thursday.  Regular hours Friday and Saturday (Jesse and Carrie will be teaching!! We miss you guys too!)***

For New Years, we’ll close at Noon on the 31st, and then open at 9am on the 1st.  Enjoy the night, sleep in, then we’ll crush it in 2020!

Got your shopping all done?!  This is the final week, stay strong!

 

Monday: #9

Row 4 minutes for Calories

Tabata Sit-Ups

Row 2 Minutes for Calories

4 rounds Tabata Sit-ups

row 60 seconds

2 rounds Tabata sit-ups

 

Tuesday: #10

Front Squat x3

 

Wednesday: #11

Filthy 50’s:

50 of each in order, for time 🙂

Box Jumps 24/20

Jumping Pull-ups

KB swings 35/26

Lunges

Knees to Elbows

Push Presses 45/33

Back Extensions

Wall Balls

Burpees

Double Unders

 

Thursday #12

Push press for max 5

 

Friday:

For Time:

21-15-9 of

Power Snatch 95/65

Burpee over Bar

 

Saturday:

LCF as Rx’d

“Nutts”

For time:

10 Handstand push-ups

15 Deadlifts 245/165

25 Box jumps 24/20

50 Pull-ups

75 Wallball shots, 20-10/14-9

150 Double-unders

Run 300 meters with a 45lb plate

Week 2 of the 12 Days!!

Keep the groove guys!  Week 2 here it is!

 

Monday: #5

15 Euro Presses 45/25

Row 750m

10 Euro Presses

Row 500m

5 Euro Presses

Row 250 for time

“Hey Jess, WTF is a “Euro Press”?”

DB’s on the floor
Hands on DB’s
Jump Feet Back
Strict Push-up
Row the right DB to the chest and back down
Row the left DB to the chest and back down
Jump the feet in
Deadlift the DB’s to standing
Hang Squat Clean
Thruster
-That’s 1-

 

Tuesday #6

Badger

LCF as Rx’d

3 Rounds for Time of:

Run 800/600/400

30/20/10 Pull-ups

30/20/10 Squat Cleans 95/65

 

Wednesday: #7

Jerk for 2, double under work afterwards

 

Thursday: #8  Remember this one from last year?!>!?!  !  Oi!

AMRAP 10 minutes of:

2 KB Hang Clean and Jerk 53/35 Max Reps, everytime you put the KB’s down you have to subtract 2 reps, AND do 25 jumping jacks

 

Friday: or make up day!

Back Squat x5

 

Saturday:

Trade Rounds with a buddy:

50 Double Unders

15 Ring Dips

do 6 rounds each, for time.

12 Days of CrossMass Begins!!

Hey guys!  12 days are each Monday through Thursday for the next 3 weeks!  Friday is the make up day if you missed ONE, if you missed two, there’s no making up, do the heavy day and then get in here Saturday for a burner!  If you make all 12 you’ll get a great sticker!

 

Monday: #1

1 rep max weighted pull-up

Tabata Pull-Ups

 

Tuesday: #2

12th Anniversary “Grace”

30 Clean and Jerks for Time 135/95

Wednesday #3

OHSQ x1

and

2x 800m Run test

 

Thursday: #4

20 minutes AMRAP of

5 strict knees to elbows,

10 push-ups,

15 med ball cleans 20/14

 

Friday: or make up day if you only missed one!

Sumo Deadlift x5

 

Saturday:

FGB Style but with

Hang Power Cleans 95/65,

Ski Calories,

Bike Calories,

Box Step Overs with 45/25,

Inverted Burpees

3 rounds for reps

Home workout for SATURDAY!!

Hey guys!  Your coaches thank you greatly for the time off to recover so we can be at our best in the gym every day!

Here’s this little doozey to help with soreness 🙂

Warm-Up with:

Pistol Progressions: like what we do on Gymnastics Days

1st: Feet together knees together air squats x15

Hollow Rock until you can’t take it

2nd: Tight Rope Air Squats (feet in line, back foot carries the weight) 15 right, 15 left

Side Plank until you can’t take it

3rd: Ankle on back of other legs calf “self-spotted 1 legged squat”x15 each side, right ankle on left leg, left leg squats followed by left ankle on right leg, right leg squats

Other Side plank until you can’t take it.

 

Workout:

Your coach advises something soft to lunge onto rather than your hardwood floors.  Please do the warm-up, spare your knees any undue grief, and I promise it’ll help the soreness.  If Carrie and I can Facebook live it we will!  No promises on what time of day!

For Time:

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the right hand (pie plate (don’t drop it!!), water bottle, small DB, bambino etc.)

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the left hand (leftovers in a Tupperware, two La Croix’s, a boot, a nutcracker etc.)

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the right hand (pie plate (don’t drop it!!), water bottle, small DB, bambino etc.)

40 Mountain Climbers

40 Lying Leg Raises

20 Lunges holding something overhead in the left hand (leftovers in a Tupperware, two La Croix’s, a boot, a nutcracker etc.)

Thanksgiving Week!

Hey guys!  Quick rundown on the schedule: Monday, Tuesday, Wednesday business as usual.  Thursday (Thanksgiving Day) we do a special workout “The CrossFit Cornucopia” at 7:00am and 8:30am, teams of 4-5 (come without a team, and I’ll get you hooked up), this will be our 11th time doing it (wow), and needless to say it’ll make “room” for whatever you eat that day 🙂

Please know that I love when family visits and I know this time of year is awesome for that, but unless your friend/family member who wants to do it really badly is in really good shape (i.e. has done CrossFit somewhere else for 6 months consistently, not just runs, or does yoga, or “likes to workout too”) they cannot do this workout.  It’s simply too much and we’ve had problems in the past with guests coming in and getting jacked up.  So we’re done with that 🙂

Then after Thursday we’re closed the rest of the week.  A million thank you’s for not grumbling about this.  We’re open just about every other bank holiday of the year, often running special workouts and coordinating events on those days that many people get as paid holidays (time and a half).  I’ll post a recovery home workout for Saturday as it’s own post, check back for that Friday night at 5:00pm if you’re dying that bad for some reps after the bludgeoning that is Cornucopia.

Thanks 🙂

After this week will start the 12 Days of Christmas!  This is our second year doing it this way, and we’re going to repeat the workouts to see how you’ve progressed year over year!  Check out your notes and get ready!  What the 12 Days are is Monday through Thursday each week a workout (1-4, 5-8, 9-12) is up do that workout.  If you miss one, do it on Friday as a make-up, AND THAT’S IT.  The goal is attendance over volume.  Make 4 days each week, and earn your special super sexy sticker!  After those first three weeks are up, we’re into the Christmas break (closed a few days) and then we’re into a whole new year of training!  2020. Man.

 

Monday:

Press for Max 5

Max Double Under Trials/Workshop

 

Tuesday:

”Sean”

LCF as Rx’d

Max Rounds in 15 minutes of:

11 Strict Chest-to-Bar Pull-ups

22 Front Squats (75/55)

 

Wednesday: when you read the Cornucopia, you’ll get why.

GYMNASTICS DAY!

[Not necessarily in this order]

Handstands

Pistols

Muscle-ups

Scales and planks

 

Thursday:

Lynnwood CrossFit’s Cornucopia:

In teams of 4 for time:

200 Kettlebell Snatches 36/26

200 Deadlifts 95/65

200 Wall Ball Shots 20-10/14-9

200 Med Ball Cleans 20/14

200 Burpees

200 Pull-ups

200 Thrusters 45/33

200 Calories on the Rower

 

Friday: CLOSED

Saturday: CLOSED

Alright! Another “normal” week!

Hey team!  Welcome Terra to the AM’s!!  We’re going to work together Monday and then I’ll be overseeing from then on during the week.  Later in the week welcome Jay to the gym Thursday and Friday for some of the classes.  Get to meet your new coaches, they’re great people and we have a lot to share with them, and they to you!

 

Monday:

Elizabeth with Power Cleans

 

Tuesday:

Bear Complex

 

Wednesday:

Cindy

 

Thursday:

LCF as Rx’d

“Michael”

3 Rounds for Time of 800m/600m/400m Run,

50/40/30 Ab Mat Sit-ups,

50/40/30 Back Extensions/Reverse Hypers/45 Deg Extensions/Hollow Arches

 

Friday:

3 Rounds for Time of:

50 Double Unders,

100 Single Unders,

20 Sumo Deadlift High Pulls 95/65

 

Saturday:

Partner WOD: I go, you go through max rounds in 15 minutes of:

4 Power Snatches 115/75,

4 Toes to Bars,

4 Pull-ups (Kipping, yeah)

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

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