11.10.15 Tuesday

--THE WOD--

"240 Reps"

24 Thrusters (95/65)

24 Push-ups 

24 Sit-ups 

24 Pullups 

24 Bar Over Burpees

24 Push Press

24 Pullups

24 Sit-ups 

24 Push Press

24 Thrusters 

For time...

**30 min time cap

11.09.15 Monday

--SWOD--

1RM Paused Front Squat

*3 sec pause in the bottom

--THE WOD--

"The Mike"

12 min amrap

46 Double Unders 

46 Hang Power Cleans (115/75)

46 Squats

CF7C on the Podium!

11.06.15 Friday

--NEWS--

THE BOX WILL BE CLOSED THIS SATURDAY AS WE GO OUT TO SUPPORT BOTH THE DYNAMIC DUO HELD AT KITSAP CROSSFIT AND THE TRIDENT OPEN BEING HELD AT TRIDENT ATHLETICS IN TACOMA. WE HAVE A FEW ATHLETES LIFTING AT THE MEET IN TACOMA AND SEVERAL TEAMS COMPETING AT THE COMPETITION AT KITSAP CROSSFIT. BOTH EVENTS BEGIN AT 9am. PLEASE COME OUT AND SUPPORT OUR COMMUNITY!!!

-Dynamic Duo III

20714 State Hwy

305 NE Poulsbo WA

-Trident Open

5206 South Tacoma way

Tacoma WA

--TEAM WOD--

(Teams of 2)

20 Hand Release Burpees (each partner)

30 Clean and Jerks (135/95)

200m Partner Run

30 Clean and Jerks

400m Partner Run

30 Power Snatch (135/95)

200m Partner Run

30 Power Snatch

400m Partner Run

20 Hand Release Burpees (each partner)

**30 min Cap

--One partner works at a time on the barbell movements. Burpees and runs are to be done together.

"The" Kara Webb

11.05.15 Thursday

--THE WOD--

20 min amrap

15 Box Jumps (30"/24")

15 V-Ups

15 Pullups

*Firebreathers are encouraged to do chest to bar Pullups 

Restocked on all our Progenex goodness. Grab a bag, get rid of those sore muscles. We even have the new Peanut Butter Smash More Muscle in stock!

11.04.15 Wednesday

--SWOD--

8 min EMOTM

3 Strict Press+3 Push Press

*work up I'm load across the time. DO NOT FAIL REPS

--THE WOD--

3 Rounds

30 Squats

25 Power Snatch (75/55)

60 Double Unders

For time...

Wes

11.03.15 Tuesday

--SWOD--

1RM Back Squat

*3 sec pause BELT IS ALLOWED

--THE WOD--

14 Power Clean (205/135)

400m Run

28 KBS (53/35)

800m Run

28 KBS

400m Run

14 Power Clean

For time...

 JP

11.02.15 Monday

--SWOD--

1RM Paused Front Squat

*5 sec paused in the bottom NO BELT

--THE WOD--

12 min amrap

15 Shoulder to Overhead (135/95)

15 Toes to Bar

Winnie