WOD

Yay Summer 🙂 Loving the heat? I sure am! Heads up: Sunday the 28th we’re doing the 10k Row at CC’s wonderful pool/backyard paradise! I know that everyone is going to vie for the earliest heats, but remember that it’s a pool party, with Lunch/BBQ, it’s supposed to be hot so you get in the pool, and if you go when it’s the hottest you “totally” have a reason why your time was so slow. Hahahah 🙂

Heats will be posted in the gym. Please sign up for what’s available, DO NOT ADD extra spots. I know how many rowers we have and how many we’re bringing and how many spots CC’s yard has room for 🙂 This is reflected in the availability listed on the whiteboard. Grazie.

Something like 11:30, 12:30, 1:30 will be the spots.

Workouts:

Monday: “Moon” 7 Rounds For Time: 10 DB Hang Split Snatches, Right Arm (40/30 lb), 1 Rope Climb (15 ft), 10 DB Hang Split Snatches, Left Arm (40/30 lb), 1 Rope Climb (15 ft)

Tuesday: Max Reps/ Max Cals 3 Rounds: 2 Minutes Barbell Step-ups 24/20 – 45/35 (bar on back), 2 minutes Rowing, 2 minutes rest

Wednesday: Bar Dips/Ring Dips 5 Rep Max

Thursday: For Time: Run 500m, 4 Muscle-ups, Run 400m, 5 Muscle-Ups, Run 300m 6 Muscle-ups, Run 200m, 7 Muscle-ups, Run 100m 8 Muscle-ups

Friday: Back Squat 1 – 10 – 1 – 20 – 1 – 30

Saturday: Buddy Buddy Military Press 3×5 75/55, 95/65, 115/80, 135/95, 155/105

4th of July was awesome! Big thanks to Annie (party planning) and Tom (keeping scores, and always helping me), and Tom (for practicing rig creation, creation, hauling, and return – major heavy lifting!!!), honorable mention to Patrick for helping with the tear down, you da man! The rig was assembled and we had 22 fine souls come and smash on it! Way to embrace the chaos and just dig it. You’re awesome. I hope you guys got some rest and recovery!

For Completeness:
Sis 29:40
Nic 38:50
Patrick 38:34
John 53:29
Maher 46:25
Kayla 40:56
Sing 45:32
Aaron 42:01
Kayleigh 49:42

Heads up!!! The 10k Row is coming Sunday July 28th at CC’s house. If you wanna get some extra rowing in, it might not be the worst idea ever!! HA 🙂

Thanks!!!

Workouts!

Monday: “Jason” For Time: 100 Air Squats, 5 Muscle-Ups, 75 Air Squats, 10 Muscle-Ups, 50 Air Squats, 15 Muscle-Ups, 25 Air Squats, 20 Muscle-Ups

Tuesday: Hang Power Snatch Max 3

Wednesday: 5 “Vignettes” **done in any order**. of 2 Minutes with 2 Minutes of rest between the rounds: V1: 5 Push Press at 185/135 Max Cals on Rower, V2: 5 Power Cleans 185/135 Max Cals on Ski, V3: 15 Deadlifts 185/135 Max Cals on C2 Bike, V4: 10 Push Jerk 185/135, Max Push-ups, V5: 15 Sumo Deadlifts (no high pull), Max Toes to Bar

Thursday: “Helen” 3 Rounds for Time of Run 400m, 21 KB Swings 53/35, 12 Pull-ups

Friday: For Max Reps: 5 Minutes of Handstand Push-ups, 5 Minutes of L Pull-ups, 5 Minutes of V-Ups, 5 Minutes of Face Up Plank

Saturday: “Gale Force” LCF Rx’d AMRAP in 20 minutes of: 20 Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb), 23 Burpees-Over-Backpack, 19 Air Squats*
When 20 minutes have elapsed, complete one more set of 19 Air Squats together as a group.

Hey guys! Today is the 4th, be stoked 🙂

Wilcox Park is on 196th after Big Lots and before Wendy’s, it’s got all the flags out front. We’ll most likely be post up in the back of the park (north side) which is away from the flags and the main entrance. You can get there by turning onto 52nd Ave and finding the parking lot. Easy.

High Noon is tee time! There will most likely be some staggering at the start (and the finish!) to make sure that everyone has a spot to come back to for the reps.

WORKOUT:
I missposted earlier this week.

“Smykowski”

For Time:
6k Run
60 Burpee Pull-ups
Wear a weight vest

Scaling: run less, walk less, and then we’ll have jumping pull-up options as well. With any luck I’ll be able to figure out a handwashing station for when we’re done spending so much time on the grass. WOOOO.

Yoooo. This is going to be so much fun 🙂 Remember, treason against England is what we’re celebrating! Hahah

Schedule: Thursday High Noon, Workout, then BBQ. The Gym will closed otherwise Thursday, Friday, Saturday and Sunday, just like for Thanksgiving. Please check out the board at the gym and see what you can bring to the party. The gym will be bringing burgers, grill, La Croix and a cooler with Ice. And the Rogue Rig…

I’m really stoked for this. We’ve never been able to do this before, but I’ve been accumulating (as I am prone to do) rig pieces over the last few years and I’ve bought base plates from Rogue just for this purpose. We have a portable giant rig! This will be it’s maiden voyage! We set it up on Sunday to test it and it’s rad. You guys are totally in for a treat!

I’d love to get a head count for the workout if possible. The way it’ll work is people will trot off (run/walk) on their run (10k or less distance) and then come back and complete 60 (or less) burpee pull-ups. Tom and I will be setting up the rig starting about 10:30am so that you guys will have a secure place to do the burpee pull-ups it’ll have space for about 12 people to crush at a time, we’ll be able to fit a few extras on the ends I think. But within reason if we have some waves at the start things will work out pretty well. Pardon the pun 🙂

Location: Wilcox Park (the Flag Park on 196th). The back of the park might have better for shade, but also set-up ease and workout flow. But we might end up bringing to the front. Typically we don’t use the park on such huge holidays, so I’m a little leery of setting up front and center (liability of kids/other people and pull-up bars and all that), but we’ll see.

It’s supposed to be sunny and in the 70’s Thursday, which is awesome! Hopefully the forecast stays that way and all will be well!

Super stoked, can’t wait.

Workouts:

Monday: Power Snatch Max 2

Tuesday: “Hildy” For Time: 100 calorie Row · 75 Thrusters (45/35 lb) · 50 Pull-Ups · 75 Wall Ball Shots (20/14 lb) · 100 calorie Row · With a weight vest (20/14 lb)

Wednesday: Bench Press Max 5

Thursday: “Smykowski” For Time 10k Run, 60 Burpee Pull-ups

Schedule Stuff!

This week is normal, smashing 6 days 🙂 Love it.

Next week is 4th of July Week: we’re gonna do a big park workout and BBQ for everyone (Location TBA), at Noon I think is the best time, workout, eat, chill, bounce by 2:30ish or so, and let you guys get on with your day. We’re going to close Friday and Saturday the 5th and 6th, to encourage everyone to take some time off and go somewhere fun and enjoy being free from England’s tyrannical yoke.

Workouts:

Monday: “Nancy”: 5 Rounds for Time of: 400m Run, 15 Overhead Squats 95/65

Tuesday: Clean and Jerk for Max

Wednesday: For Time: 15 Bar Muscle-ups, 30 Wall Ball Shots 30-10’/20-9′, Row 45 Calories

Thursday: “JT” 21-15-9 for Time of: Handstand Push-ups, Ring Dips, Push-ups

Friday: “Michael” 3 Rounds for Time of: Run 800m, 50 Back Extensions, 50 Ab Mat Sit-ups

Saturday: Teams of 3!! Alternate Rounds, 1 Person Works at a time Max Rounds in 20 Minutes: 1 Power Clean and 3 Push Presses 185/135, 5 Box Jumps 30/24, 7 Pull-ups

Hey guys! Gym’s gonna be closed closed on Wednesday. We’ll do our tribute workout on Thursday (369th Hellfighters WOD) and then celebrate the beginning of summer on Friday with the SWOLESTICE!! HAhahah 🙂

I hope everyone had a great Father’s Day (at least minorly comparable to Mother’s Day) and that if your Dad is gone now you don’t miss him too badly.

Heads up about the 4th of July: We’re gonna do a WOD + BBQ like we did for Murph, and the close the rest of the week like we do for Thanksgiving. I hope you can get out with your families and go somewhere fun, take a long weekend and enjoy it. School’s out, you’ve got the PTO, so dust off that bike, or paddle board, or pop-up camper and hit the nature! If that’s not your style, go book a room at Tulalip and smash the slot machines until the cows come home.

Lastly! I forget to bring this up all the time: if you want to pay for CrossFit with your HSA/FSA account instead of your income that’s already been taxed, only to pay more sales tax, so that I can pay B&O tax on your now thrice taxed dollar, check out TrueMed. I’ve got flyers on the front desk at Lynnwood, and I can send you the link in a minute. The gym doesn’t get a kick back or anything, it’s just a way to save you guys some money, stick it to the man, and make becoming and being fit a little bit easier.

Workouts:
Monday: Power Clean Max 3

Tuesday: “Fight Gone Bad”: Max Reps in 3 Rounds. 1 Minute of Wall Ball Shots 20-10/14-9, 1 Minute of Sumo Deadlift High Pulls 75/55, 1 Minute of Box Jumps 24/20, 1 Minute of Push Presses 75/55, 1 Minute of Rowing for Calories, 1 Minute of Rest

Wednesday: CLOSED for Juneteenth

Thursday: 369th HellFighters: 1500 Seconds (one for each casualty), 191 Days in the trenches, longer than any other American unit, 3/6/9 for the 369th Infantry. Enjoy this one!! Max Rounds in 1500 Seconds (25 minutes) starting with 191 Double Unders then: 3 Power Snatches 135/95, 6 Toes to Bar, 9 Box Jumps/Step-ups 24/20

Friday: I know the solstice is actually on Thursday, but it’s better if it’s a Friday 🙂 “SWOLESTICE”: Strict Pull-ups 5×5, Barbell Biceps Curls 3×10, DB Hammer Curls 3×15, Barbell French Press 3×10, Banded Triceps Extensions 3xRM

Saturday: Teams of 2 for Max Handstand Stuff in 12 Minutes: 5 Deadlifts 315/225 (causes the rotation) and Max Handstand Stuff Option A: Handstand Pirouettes, Option B: 15ft Handstand Walking, Option C: Handstand Push-ups (and other assorted pressing scaling options)