Please note: No class Saturday at 11 am. Instead, please show up at Les Schwab Amphitheater to cheer on our PPP team – Amy, Chelsea Prather, Claudine Skjasaa, Emily Rose, Marianne Berglund, and Lisa Bowerman. Go team!!!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: 10 Skin the cats, then 5 Muscle ups or the Muscle up progesion for beginners

Strength: Overhead squat 7 x 3

W.O.D.

12 Minute A.M.R.A.P.

3 Hand stand push-ups

6 Push-ups with a dumb bell row – wide stance with feet (95/45#)

9 Ring dips

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: 4 Rope ascents, attempts if necessary.

Strength: 5×5 Push press

W.O.D.

For Time:

800M Run with medicine ball (14/20#)

10 Strict pull-ups

10 Squat Cleans (95+/135+)

400M Run with medicine ball

20 Wall ball shots with

200M Sprint with medicine ball

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: 3 Minutes of dumbbell snatches, alternating arms every 10 reps.

Strength: Back Squat 5×7

W.O.D.

3 Rounds for time of:

6 Deadlift’s (A. 315/225#)

12 Ring handstand push-ups

18 Kettlebell swings ( A. 2/1.5 pood)

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: 100 Sledge hammer strikes

Strength: 5 Minute A.M.R.A.P.

10 Burpees

12 Toes to bar

W.O.D.

 For time:

500M Row

10 Squat cleans 115/95

200M Walk with 45/25 plate locked out above head

20 Wall ball shots 20/14

5 Man makeres with lunge 45/25

50 Double-unders

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: Handstand push-ups and work on walking on hands

Strength: Deadlift 5×7

W.O.D.

2 Rounds for time:

20 Box jumps (24/20″)

15 Pull-ups

10 Power cleans (135/95#)

800M Run to finish

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: 10 Skin the cat’s then 4x200M sprints around building. Take turns timing each other or grab a stopwatch and time your self.

Strength: Good mornings 5×8 (work your way up on each set of 8 reps)

W.O.D

Three rounds for time of:

8 Squat snatches (95/65#)

20 Kettlebell swings (1.5/1 pood)

200M Farmers walk (use dumbbells or kettle bells with 1 arm locked out and let the other hang 45+/25+)

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: 2 Minutes of hollow rock, 2 Minutes of Superman’s

Strength: Back squat 5×5

W.O.D

For time:
25 Pull-ups
400 meter run
15 Sumo deadlift high pull (A. 95/65#)
800 meter run
15 Sumo deadlift high pull
400 meter run
25 Pull-ups

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 10 minutes after the hour and be ready to start the skill.

Skill: 8 Minutes to get a max weighted pull-up. Use dumbbell, kettlebell, or vest and see what you can get. The coach will run the clock for this.

Strength: 5 Minute A.M.R.A.P.

12 Push-press with 45# bar

10 Up-downs

W.O.D

3 Rounds for time of:

9 Hang power clean (A. 115/75#) There are several athletes who can use the chains for a progressive lift. The coach will help you determine if you are ready for this level. The bar is set up with bumper, chain, 5# plate then the collar.

12 Ring dips (A. 35/12#) there are a number of athletes who can add weight for the ring dip. Grab dumbbell with feet and dip!

15 Up-downs

50 Double-unders

On the last round after the double-unders finish with a 800M run

Done!

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.

Skill: 2 Minutes max rep sit-ups. Rest 30 seconds. 2 Minutes max rep Burpees

Strength: Power snatch 5×5

W.O.D

Three rounds for time of:

15 Knees  to elbow

12 Goblet squats (A. 2/1.5)

9 Deadlift (A. 225#/185#)

Finish with a 200M sprint  (around the building)

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!

Please make sure you are here on time for class and be done with your warm up by 15 minutes after the hour and be ready to start the skill.

Get out today and try a sport.

Skill: 2 Minutes of dumbbell single arm snatches. (A.25/45#) (B. 20/40#) (C. 15/35#)

Strength: 2×10 Skin the cats unbroken,  5×5 muscle-ups (10 minute cap on this work)

W.O.D. 

Four round for time, of:

9 Thrusters, 135/95 pounds

12 Chest-to-Bar Pull-ups

15 Handstand Push-ups

CrossFit Endurance:

See Coach for details and Programing

Please post comments to Facebook, thank you!