WOD

Hey guys!  Well done at Murph on Saturday!  You’re all amazing.  Getting after it, having a great time, wonderful BBQ times, super super cool.  I was stoked to see everyone there having a killer workout, followed by a legitimate celebration and some sun burning :). Bravo, it felt like a reward for this past year and a half.  What a relief!

Stay away from the gym today!  Go walking, kayaking, rollerblading, play soccer with your kids, dredge out the bikes and go for a short ride.  But please anything but reps and sets, we’ve got the rest of the year, except for like the 5 other days we’re closed all year (Fri/Sat after Cornucopia, and Christmas Eve, who’s counting?!) to bang reps and get weird.  And trust me, we will do just that.

EVENTS:

These are cool times to bring your friends to hang out and meet people.  We’ll be smashing workouts outside, in the sun, they’ll be truly awful, but always scalable, and ending with a feast somewhere.  Seems right doesn’t it?  I’m down to pump them up in anyway you guys can think of.  Hopefully Eileen (I haven’t asked her yet!! hahaha :)) will post this stuff to FB, and then pics will be very Instagrammable, and you guys can like and share, and repost ’til your hearts’re content.

Juneteenth a.k.a. June 19th: “Hildy”

“Hildy” For Time w/ a Vest with a buddy: Buddy 1: 50 cal Row Buddy 2: 50 cal Row, Buddy 1: 45 DB Thrusters (25/15) Buddy 2: 45 DB Thrusters (25/15), Buddy 1: 50 Box Jumps 24/20 Buddy 2: 50 Box Jumps 24/20, Buddy 1: 45 Wall ball Shots (20/14) Buddy 2: 45 Wall Ball Shots (20/14), Buddy 1: 50 cal Row Buddy 2: 50 Cal Row

We’ll smash this at Wilcox Park, just down the street from the gym.  If it’s sunny.  If it’s not sunny, we’ll smash it in the gym.  We’ll register in heats of 12 people (6 teams) if we’re at the Park.  We can certainly accommodate more than that if we’re at the gym.  The workout does take a while, but it’ll be a cool hangout if it’s sunny 🙂

Scaling: Less and lighter!  You know the drill 🙂

June 26th: Big Hill and 5 Guys!

Nike Hill a.k.a. “Sisyphus”: 4 Rounds, each for time, back to back in heats of 5, once finished head to Five Guys for Burgers and Fries!

You know that big ass hill in Bothell where the Kenmore Gun Range is and the military installation is on the top and the landscape supply/dump is on the south side?  Yeah that hill.  Let’s load up and climb it.  Backpacks, ankle weights, anti-breathing masks, medballs to hold, everything that makes it sound more amazing, let’s do it.

Logistics: Heats of 5 really because the sidewalk is only so wide and I want to kind of minimize resting in a way, read below…

Back-up and support: Vans.  Everyone can certainly get themselves to the hill to do the event.   But once your heat has finished the march, you’re gonna load up into a van, get driven right back down the hill, to start again.  Two reasons: 1) eliminate the nasty downhill leg damage, and 2) minimize “resting” time.  Who wants that?’

On the last climb, we’ll dump the weights into the van, change T-shirts (I suppose) and get shuttled to 5 Guys for burgers and fries just on the other side of hill.

Scaling: Less and Lighter, easy day!

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 Mile

if you have 20lbs of body armor wear it.

SCALING!!

Why not scale?  We do for every other workout!

1/2

Run 800m

50 Pull-ups

100 Push-ups

150 Air Squats

Run 800m

Jumping Pull-ups, Ring Rows, Knee Push-ups, DB press, rowing, biking, whatever you need so you can get sweaty and fitter and hang out with your crew!

BBQ!  After the second class, we’ll be smashing the BBQ getting things rolling so we can share some good eats together and enjoy some actual company.  Please make time to take some time!  This has been a really weird stint, and getting together to shoot the breeze after a sweat-fest is literally what CrossFit was made for.  The gym will cover chicken, dogs/brats and burgers (no buns).  If you want a veggie option, please bring the patty of your choice and I’ll grill the bad boy up for you no problem.  The gym will also cover La Croix, because hell yeah.  If you want to bring something, please do!  I’ll get a sign up sheet for necessities on the glass-whiteboard Monday, please sign up there, so we all know what’s up, and then think dessert thoughts!!  Bring tasty treats to refill everyone’s stores back up!!  Meat and sweets is what I say!  Who’s up for some rice crispy treats?!?!

The Workout:

Dips Max 5

with DB Rows a Plenty 🙂

Rowing:

250m Row

Max L-Hang

Rest 1:00

8 Rounds

Auspicious.

The Workout:

21-15-9 For Time of:

SDLHP 95/65

Pull-ups

Rowing:

850m

Rest 3 Minutes

150m

Rest :20 Sec

700m

Rest 2:30

300m

Rest :40 Sec

450m

Rest 2:00

450m

Rest 2:00

300m

Rest :40 sec

700m

Rest 2:30

150m

Rest :20

850m

Rest all day.

The Workout:

***Buy IN and Cash OUT with 30 Push-ups

“Jerry”

For Time:

1-mile Run

2k Row

1-mile Run

Rowing:

Try to do this whole workout faster than your 2k Row time 🙂

700m Row

40 Burpees

700m Row