03.01.16 Tuesday

--SWOD--

3RM Back Squat

--THE WOD--

5 Rounds

(3 min each round)

3 Power Snatch (155/105)

6 Push-ups

9 Wall Balls (20/14)

*rest 1 min between

02.29.16 Monday

--SWOD--

Build to a heavy set of:

2 Strict Press+3 Push Press

--THE WOD--

10 min amrap

7 Power Cleans (205/135)

14 Toes to Bar

Phil

02.26.16 Friday

*THE CROSSFIT OPEN IS HERE! WE WILL BE COMPLETING THE OPEN WORKOUTS EVERY SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOIT EACH WEEK. HAVE YOU SIGNED UP YET? PARTICIPATE WITH THE GYM, ITS A LOT OF FUN!

--THE WOD--

"16.1 ish"

20 min amrap 

8 Overhead Lunge (95/65)

8 Bar Facing Burpees

8 Overhead Lunges

8 Chest to Bar Pullups

02.25.16 Thursday

*THE CROSSFIT OPEN BEGINS TOMORROW! WE WILL BE COMPLETING THE OPEN WORKOUTS EVERY SATURDAY BEGINNING AT 8:30AM. WE WILL RUN HEATS TO MAKE SURE EVERYONE HAS A CHANCE TO COMPLETE THE WORKOIT EACH WEEK. HAVE YOU SIGNED UP YET? PARTICIPATE WITH THE GYM, ITS A LOT OF FUN!

--THE WOD--

15 min EMOTM

Min 1- 15/10 Cal Row

Min 2- 7 Pullups

Min 3- 10 HSPU

*start with the assigned reps. You may lower the amount of reps if needed to ensure you can complete them eac minute

02.24.16 Wednesday

*THE CROSSFIT OPEN BEGINS THIS WEEK! HAVE YOU SIGNED UP YET? PARTICIPATE WITH THE GYM, ITS A LOT OF FUN!

--SWOD--

Every 30 sec for 7 min

1 Power Clean

*choose a load that will be challenging for you

--THE WOD--

15 min amrap

15 Deadlifts (225/155)

30 Wall Balls

60 Double Unders 

02.23.16 Tuesday

*THE CROSSFIT OPEN BEGINS THIS WEEK! HAVE YOU SIGNED UP YET? PARTICIPATE WITH THE GYM, ITS A LOT OF FUN!

--SWOD--

3RM Front Squat

*3 sec pause first rep 

--THE WOD--

6 Rounds

10 Thrusters (95/65)

10 Toes to Bar

For time...

*20 min cap

02.22.16 Monday

*THE CROSSFIT OPEN BEGINS THIS WEEK! HAVE YOU SIGNED UP YET? PARTICIPATE WITH THE GYM, ITS A LOT OF FUN!

--SWOD--

Work up to a heavy set of:

Strict Press+Push Press+Split Jerk

--THE WOD--

10 min amrap

30 Bar Over Burpees

20 Jumping Lunges

10 Shoulder to Overhead (165/115)

02.19.16 Friday

--TEAM WOD--

(Teams of 2)

20 min amrap

75 Double Unders

50 Toes to Bar

25 Clean and Jerk (135/95)

Partner Run 200m 

*share all the reps as you would like, however the runs are done together.

02.18.16 Thursday

--THE WOD--

"Nick"

18 minutes (6 Rounds)

1 min Cals Row

1 min Box Jump overs (24"/20")

1 min Wall Balls (20/14)

*Rest 60 sec between rounds

Nick

02.17.16 Wednesday

--SWOD--

4x10 Ring Dips

*use load if needed

--THE WOD--

20 min EMOTM

Odd minutes 5 Deadlifts (choose #)

Even minutes Max reps Burpees

Lorraine

02.16.16 Tuesday

--SWOD--

1RM Back Squat

--THE WOD--

10 min amrap 

14 HSPU

7 Snatch (115/75)

Armando

02.15.16 Monday

--SWOD--

2-2-2-1-1

Split Jerk

--THE WOD--

4 Rounds

15 Shoulder to Overhead (135/95)

12 Chest to Bar Pullups

9 Front Squats

For time...

Congrats to our ladies Beth and Lauradelle!

02.12.16 Friday

*THE GYM WILL BE CLOSED THIS COMING SATURDAY AS WE HEAD OUT TO KITSAP CROSSFIT IN POULSBO TO CHEER ON OUR CF7C FIRST TIME COMPETITORS AT "MY FIRST THROWDOWN". PLEASE HEAD OUT AND SUPPORT!

--TEAM WOD--

(Teams of 2)

1 mile Partner Run

Then...

42-30-18

Thrusters (95/65)

Pullups 

For time...

*the run is completed together, the. One partner works at a time until all the work is complete. 25 minute time cap for all teams.

Rokki

02.11.16 Thursday

*THE GYM WILL BE CLOSED THIS COMING SATURDAY AS WE HEAD OUT TO KITSAP CROSSFIT IN POULSBO TO CHEER ON OUR CF7C FIRST TIME COMPETITORS AT "MY FIRST THROWDOWN". PLEASE HEAD OUT AND SUPPORT!

--THE WOD--

8 Rounds

1 Legless Rope Climb

10 Hand release Burpees

20 Double Unders 

For time...

02,10.16 Wednesday

*THE GYM WILL NE CLOSED THIS COMING SATURDAY AS WE HEAD OUT TO KITSAP CROSSFIT IN POULSBO TO CHEER ON OUR CF7C FIRST TIME COMPETITORS AT "MY FIRST THROWDOWN". PLEASE HEAD OUT AND SUPPORT!

--SWOD--

2-2-2-1-1-1

Power Clean

*work up in load

--THE WOD--

3 Rounds

400m Run

21 KBS (choose load)

18 Box Jumps (24"/20")

15 Handstand Push-ups 

For time...

(20 min cap)

02.09.16 Tuesday

--SWOD--

Establish a 1RM Back Squat

--THE WOD--

15-20-25

Toes To Bar

Shoulder to Overhead (115/75)

Front Squat

For time...

*16 min time cap

02.08.16 Monday

--SWOD--

5-5-5-5-5

Push Press

*work up in load

--THE WOD--

"The Chad"

14 min amrap

40 Straight leg sit-ups 

40 Hand Release Push-ups 

40 Squats 

40 Power Cleans (135/95)

The Chad

02.05.16 Friday

*WINNIES GOING AWAY WOD

--THE WOD--

20 min amrap

"Farewell Winnie"

30 Hang Power Clean (155/105)

30 Wall balls (20/14)

30 Front Rack Lunges 

400m Partner Med Ball Run (20/14)

Winnie

02.04.16 Thursday

--THE WOD--

4 Rounds 

(1 min at each station)

Row Cals

KB Sumo Deadlift Highpull (53/35)

Toes to Bar

OH Plate Lunge (45/25)

*rest 1 min rest between rounds. Your score is the total amount of reps completed throughout the workout.

02.03.16 Wednesday

--SWOD--

5-5-5-5-5

Weighted Push-ups 

*work up in load

--THE WOD--

9 min amrap

15 Box Jumps Overs (24"/20")

10 Hang Power Snatch (95/65)

02.02.16 Tuesday

--SWOD--

4x3 Back Squat

*do each of these sets at 85%-90% of last weeks number after warming up. If you weren't there last week choose a working weight that is not a maximum. 

--THE WOD--

4 Rounds

14 Chest to Bar Pullups

28 Sit-ups

14 Push Press (115/75)

For time...

*20 min time cap