CrossFit Federal Way

Monday Strength: OH Squats 5 x 5 WOD: 20 Min EMOTM 12 SPUDS 10 Front Squats 135/95 12 Burpees 10 Front Rack Reverse Lunges 135/95 12 Tuck Ups *score is "RX" if you complete all reps at designated weights within each minute for all 20 minutes* *Challenge/RX+ Rest 2 minutes after wod and run 15k* Tuesday WOD Sled Pushes (8) Men use 3 x 45lb plates Women use 2 x 45lb plates *Pair up in groups of 3-5. These sprints are drain pipe to drain pipe. Use stop watches and clip boards to record each sprint. Your score will be your  slowest  sprint. Wednesday WOD: With a running clock, every minute perform one lift/rep. Men add 10lbs and women add 5lbs every minute. Start with snatch for as long as possible Once you cannot snatch the weight, clean for as long as possible Once you cannot clean the weight, deadlift for as long as possible. *Post heaviest Snatch, Clean and Deadlift. Athletes can share bars, in that case have one start at 0:00 of...

On Thursday next week, (4/4/19) we will have a max effort kettlebell swing (american style, kb should be facing the sky at top position). Most unbroken reps will get a pair of PrimalRX Wrist Wraps!

BONUS DAY on Thursday :) Fun Challenge for free gear! Monday  Strength: Back Squat 5-5-5 WOD: 18MIN AMRAP 5 x hang snatch 10 x overhead squats 15 x pull-ups 500m row 95/35 500m row = 1 rep. Tuesday Strength: Within a 25 minute cap: Run 1 mile then; Strict Press sets of 5 *score your highest set of 5* WOD: 6MIN AMRAP 6 x push press 175/115 12 x box jumps Rest 2 minutes 6MIN AMRAP 12 x Ring Dips 24 x KB Swings KB = 53/35 *Score total rounds + reps for both AMRAPS combined* Wednesday Strength: Within 25 minutes: Power Clean 5 - 5 - 5 Ascending weight, scoring heaviest load. IF finished early, Add weight over 100% and do clean high pulls for sets of 6-8 reps. WOD 14Min EMOTM 2 x Power Cleans 155/105 Odd Minutes = C2B pull-ups Even Minutes = handstand push-ups *Score total pull-ups and pushups* Thursday BONUS DAY: Double Under Challenge! Highest Unbroken set gets a free Primal RX Jump rope!! Strength: Front Squats 5 - 5 - 5 ascending weigh...

Monday Strength: 3 x 8 Lunges, Post Heaviest Weight Wod: 5Min Amrap DB Snatches (50/35) Then: 10 Min to find max 1 Clean + 1 Hang Clean (power or squat) complex Tuesday Strength: Pendlay Row - Tabata 95/65, 115/75, 135/95 Post lowest number in 20 second interval Wod: 15Min AMRAP 15 GTO 115/75 15 T2B 15 Front Squats 115/75 15 Bar Hops (over and back = 1) 15 Cal Row Wednesday Strength: Bench 3 x 10 Then: Row 5 x 1min Sprints, 1 Min rest inbetween Record furthest distance rowed in 1 min Wod: "Annie" 50-40-30-20-10 Double Unders Situps Thursday Skill: Rope Climb Drills Legless Progressions Straight Leg up/Downs WOD: 20Min AMRAP (45/35) 0-2Min = Russian Twists (tap tap = 1 rep) 2-4 Min = bicep curls 4-6 Min = Push Press 6-8 Min = Back Squat 8-10 Min = Heel Touches (over and back = 1 rep) 10-12 Min = Bent Over Row 12-14 Min = Push Ups 14-16 Min = Box Jumps 16-18 Min = Knee Raises 18-20 Min = Dips Friday OPEN 19.5!!!! Satu...

The CrossFit Open 19.3 was an absolute blast. Thank you so much to Zach Greenside for the many many pictures he took! To Nara and Mainline Plumbing , thank you! To Susan and My Suite Life , thank you! To Kellen with Bodyspec , thank you! We greatly appreciate the involvement of our volunteer judges, the athletes who make the sport so fun, the sponsors who help pay for the DJ, and everyone else who comes out to support the event!!

Monday 3/11 Strength : Snatch 1-1-1-1-1 Snatch Pulls @ 110% 2-2-2 3 x Max Effort Weighted Planks (45/25) Tuesday 3/12 Strength : Front SQuat 3-3-3-3-3 @ 70% 1Min rest between sets WOD : "Mary" 20MIN AMRAP 5 Handstand Push-Ups 10 alternating pistols 15 pull-ups *For the board!* Wednesday 3/13 Strength : Sumo Deadlifts 5-5-3-3-1-1 75% / 80% / 90% WOD : 3 RFT 20 Deadlifts 155/105 10 Push Jerks 155/105 Then: 50 x Bar facing burpees *one bar,m no rack!* Thursday Skill work: Double Under Practice and Muscle Up Transitions WOD 50 double unders 30 ab mat situps 5 rope climbs 40 double unders 25 ab mat situps 3 rope climbs 30 double unders 20 ab mat situps 1 rope climb For Time Friday Open 19.4! Saturday Teams of 2 *Both athletes start at the same time* Athlete 1 Does: "Fran" 21-15-9 Thrusters 95/65 Pull-ups Athlete 2 Does: "Elisabeth" 21-15-9 Power Cleans 135/95 Ring Dips Once both athletes are ...

Here's a little more discussion on back pedaling and running backwards, safely. Worth reviewing before it pops up this week ;)

Monday 3/4/19 Strength: Below the knee snatch 2-2-2-2-2 WOD: "Nancy" 5 RFT 400m Run 15 OHS 95/65 Tuesday 3/5/19 Strength: Split Jerk 3x5 WOD: 20 MIN EMOTM 10 Hand Release Push-ups 10 Hang Power Cleans 135/95 10 Knees to Elbow 10 Push Jerk 135 / 95 10 Dips Wednesday 3/6/19 Strength: Cleans (Full/Squat) 3 x 5 WOD: 1000m Row 20 Body weight back squats *score it time, weight is not recorded* Thursday 3/7/19 Skill: 7Min Handstand Practice WOD: "Griff" 800m Run 400m Run Backwards 800m Run 400m Run Backwards *For Time* Friday 3/8/19 OPEN 19.3! Saturday: WOD : "Big Sexy" 5 Rounds for Time 6 Deadlifts 315/205 6 Burpees 5 Cleans 225/155 5 Chest to Bar Pull-ups 4 Thrusters 155-115 4 Muscle-Ups