CrossFit Federal Way

Holiday Hours 🎄☃️ 12/24 10:00am ONLY 12/25 Closed  MERRY CHRISTMAS  Monday WOD 3 Rounds for time of: 400m sled 2 plate/ 1 Plate 50’ handstand walk 3 Rope Climbs Tuesday   *10:00AM ONLY* “12 Days of Christmas” 1 - Muscle-up 2 - Thrusters 115/75 3 - Front Squats 115/75 4 - Abmat Sit-ups 5 - Handstand Push-ups 6 - Toes to bar 7 - Pull-ups 8 - Box Jumps 9 - Burpees 10 - Wall balls 11 - Deadlift 225/155 12 - Clean and Jerk 135/95 Wednesday     * Closed* MERRY CHRISTMAS!!! 🎄   Thursday * NO 5:30AM ONLY* Strength 1RM Turkish Getup WOD  “Panic Breathing” As a team of two: Row 500m Row 400m Row 300m Row 200m Row 100m Each athlete will complete each row distance, one will row, the other will be holding 2 KB’s in a front rack. When athlete 1 finishes the 500m row they will switch places and athlete 2 will row 500m and you will work down the list that way.  ...

Programming 12/9/19-12/14/19 Monday  Warm up 2 Rounds of 250m Row 10 Good mornings w/empty barbell 10 Push ups  10 Hang Power Cleans w/empty barbell Movement review and 10mins to get to working weights for the WOD.   WOD “Linda” Ish 10-9-8-7-6........1 Deadlift 285/195 Floor Press 165/115 Power Clean 155/105 *40min time cap **Score is total time to complete WOD Tuesday Warm up Joint circles w/calve stretch Down and back the length of the gym: High knees Butt kickers Grapevine Lunges Airplanes WOD With a running clock: ME 800m Run Rest 5 mins ME 800m Run Rest 5 mins ME 800m Run *Score is total time to complete all three runs, including rest. Wednesday  Warm up 500m row/400m Run 15 Shoulder open and close 15 DB Skull crushers  15 Ab-Mat sit ups 15 Jumping squats 5 Wall walks WOD 5 Rounds 200m DB/KB farmers carry 55/35 5 BMU 10 Strict ring dip...

We only have a 9am on Thanksgiving day (11/28) and no 5:30am the day after Thanksgiving (11/29). We hope everyone has a wonderful Thanksgiving! We are grateful for all of the members of Crossfit Federal Way and the community we have.

Monday WOD: 400 m run 25 back squats 400 m run 25 front squats 400 m run 25 back squats 400 m run 25 front squats RX: 155/115 *Can be from the rack or the floor* (30 min time cap) Tuesday Strength: 5x3 Power Snatch from 45’s/blocks Stay under 60% of your max (working on form) WOD: 3x5 Min rounds Rest 2 mins between Cash in: 200 M Run 20 sit-ups Then AMRAP High Hang Power Snatch RX: 95/65 RX+: 95/65, 115/75, 135/95 Score is total # of Snatches completed Wednesday : Skill: Dips/Muscle up work Liz’s birthday WOD Cash in: 35 ball slams Then 19 rounds for time 2 pull-ups *C2B 3 deadlifts (225/155) 4 burpees over bar  27 min time cap Thursday : Happy Thanksgiving! Teams of 5 35-40 min AMRAP Row 20 calories Rest MR Push jerk (115/75) MR Hanging knee raises MR Double unders (divide in half and round down if doing singles) Ex. 105 singles= 52 doubles ***Every 5 mins, ...

Monday General warmup 3 rounds Run 200m 10 burpees 10 Air Squats Specific warmup Front rack mobility: Banded tricep Banded lat Then w/ empty bar perform: 3 Rounds unbroken of: 5 hang squat cleans 5 push press 5 thrusters Workout of the day: You have 10 minutes to establish a heavy thruster Immediately following the 10 minutes perform 4 rounds for time of: 50 double unders 6 front squats 155/105 3 thrusters 155/105 Run 400m Score is heaviest thruster and totally time minus 10 minutes. Tuesday General warmup Row 1000m *really working on form  (stroke= legs, body, arms Return = arms, body, legs) Specific warmup Deadlift setup overview Then 3 rounds of 10 DL @ 135/95 6 Box Jumps Workout of the day “Christine” 3 Rounds for time of; 500m Row 12 DL @ Bodyweight 21 Box Jumps 24”/20” Wednesday Warmup: Foam roll Hammies/Quads Burgener WU Strength: Squat Snatch 1-1-1-1-1-1-1 Post heaviest single (do not include warmup sets in 7) Then: Max calories bike/row How many in 4 minutes Thursday Wa...