CrossFit Federal Way

Monday - Memorial Day - Gym Hours are 9am and 10am only. "Murph" 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday Strength: OH Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% WOD: 10Min AMRAP "Poker Face" Hearts = DB snatch 53/35 Spades = Single Arm DB push press 53/35 Diamonds = Burpees Clubs = Hollow Rocks Joker = 1 Rope Climb Face determines movement, card number determines reps. Each athlete gets 10+ cards. Wednesday Strength: Bench Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% WOD 15MIN EMOTM 10 Knees to Elbows 20 Ball Slams 14/20 30 Double Unders "DU's must be unbroken for rx" Thursday WOD 10 Sprints Drain pipe to drain pipe Athletes must sprint down, tap cone, sprint back. Work in groups of 3, allowing approximately 3:1 rest to work ratio. Friday Strength: Deadlifts 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% WOD "Christine...

Monday Strength: Backsquats 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5 @ 85% WOD: 3 x 3 Minute rounds with 2 Minutes rest in between Round 1 15/12 cal row then ME squat cleans 205/135 Round 2 15/12 cal row then ME squat cleans 185/125 Round 3 15/12 cal row then ME squat cleans 135/95 *Post 3 scores* Tuesday Skill: Double Unders "Flight Simulator" 10 Min Cap Sets of unbroken double unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Post Score for time or largest set completed. WOD: 4 RFT 400m Run 20 Wallballs 20/14 10 Dumbbell Box step overs 50/35 Wednesday Strength: Overhead Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5 + @ 85% WOD 10-9-8-7-6-5-4-3-2-1  HSPU 1-2-3-4-5-6-7-8-9-10 Box Jumps 30/24 Thursday Strength: 10Min EMOTM 75% of 1RM 1 Power Clean + 1 Hang squat clean + 1 Jerk WOD 12 MIN AMRAP 3 Clusters 95/65 3 T2B 6 Clusters 6 T2B 9 Clusters 9 T2B..... Friday Strength Deadlift 5 @ 40% 5 @ ...

Happy Mother's Day to all the moms out there! This weeks programming was crafted by one of CFFW's own moms, Coach Rae :) Remember when you see percentages listed, we are running off the recent 1 rep maxes that we established as we build through the strength cycle. Keep up the great work! Monday: Strength: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% WOD: 15 MIN AMRAP 5 Bear Complex 135/95 (power clean, front squat, push press, back squat push press) 250m row Tuesday Skill / Strength: 2 rounds Max bar hang 200m farmers carry 50/35 250m row Max L-sits 200m plate carry 45/25 WOD - 20Min 0 - 2 = burpees 2 - 4 = sit-ups 4 - 6 = ring dips 6 - 8 = lunges (bw) 8 - 10 = Russian twists ( 25/15 ) 10 - 12 = Russian KB swings ( 53/35 ) 12 - 14 = GTO ( 25/15 ) 14 - 16 = T2B 16 - 18 = ring rows 18 - 20 = step ups 24 / 20 ** Score Total Reps ** Wednesday Strength: Bench 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% WOD: ...

Monday: Strength: 1RM Deadlift Accessory Work: 3 x max effort weighted planks 3 x 15 glute ham raises with partner holding your ankles, use abmat. Tuesday: Strength: 1 Squat snatch - 1 overhead squat - 1 snatch balance WOD: 4 RFT Run 400m 7 Hang squat snatch @ 60% of 1rm 3 rope climbs Wednesday Strength: 1RM Overhead Press Accessory Work: 3 x 10-15 bradford press 3 x 10 snatch grip behind the neck press Thursday Strength: 1 Deadlift - 1 Clean Pull - 1 Power Clean *must be touch and go, post heaviest load* WOD: 5 RFT 20 burpees 10 Toes to Bar 10 Thrusters 96/65 5 Strict pull-ups Friday Skill: Handstand Work *accumulate at least 3 minutes in a handstand against the wall or practice handstand walks* WOD: 3 RFT Row 500m 15 x kb snatch 53/35 (right arm) 15 x kb snatch 53/35 (left arm) 25' overhead walking lunges (left arm) 25' overhead walking lunges (right arm) 30 abmat situps 50' handstand walk (sub bear crawls) Saturda...