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