CrossFit Federal Way

Reminder... July 4th hours are 9am and 10am only :) Monday: Strength Front Squats 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD Row 1000m 30 Squat cleans 135/95 Run 800m For Time Tuesday WOD 400m farmers carry 53/35 DB or KB x 2 40 toes to bar 300m farmers carry 30 push press 135/95 200m farmers carry 20 C2B pull-ups 100m farmers carry 10 Ring Muscle Ups For Time Wednesday Strength OH Press WOD Run 200m 15 Box Jumps 30/24 30 KB Snatch 53/35 Run 200m 15 Box jumps 30 Alternating DB snatch 50/35 Run 200m 15 box jumps 30 power snatch 75/55 For time Thursday WOD Teams of 2 20 Total rounds of "Cindy". One Athlete completes a full round then switch. The athlete working must finish their round before next starts. Immediately into: "Annie" 50-40-30-20-10 Double unders / Situps *Athletes go at the same time, both complete a full "Annie". If one finishes early they must wait for their partner, then: ...

Monday Strength: OH Squats @ 95% of 1RM 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 80% 3+ @ 90% WOD: 12Min EMOTM Odd Min = 200m Sprint Even Min = 15 Med ball cleans 20/14 Tuesday WOD "Filthy Fifty" 50 Box Jumps 50 Jumping Pull-ups 50 KB Swings 50 Walking Lunges 50 Knees to Elbows 50 Push Press 45/35 50 Back Extensions *Ok to scale to good mornings with empty barbell or supermans* 50 Wallballs 50 Burpees 50 Double Unders *100 Singles* 45 Min CAP Wenesday Strength Bench @ 95% of 1RM 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD Buy in with 500m Row 50 DB Snatches 55/35 CashOut: 5 Muscle Ups Thursday WOD "Sam's WOD" 5 Minute Hang from Pull-up bars 800M Run 30 Hand Release Push-Ups *Accumulate 5 minute hang. Every time athlete drops, run 800m and do 30 HR Push-Ups* Friday Strength: Deadlifts from 45# plates @ +10% of 1RM 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD Partner 20 Min AMRAP 200...

Happy Fathers Day today! Monday - Strength: Back Squats (based upon 95% of 1rm) 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD: "Nasty Girls) 3 Rounds for time 50 air squats 7 Ring Muscle-Ups 10 Hang Power Cleans 135/95 *15min cap* Tuesday Drill/Practice HSPU, Toes to Bar, Wall Balls, Double Unders WOD: AMRAP 15Min 500m Row 50 Double Unders 10 HSPU *strict hspu for rx+* Rest 5 Minutes AMRAP 15 20 cal row 20 toes to bar 20 Wall balls (20/14) *20 assault bike and 30/20 wall balls for rx+* Wednesday Strength: Push Jerk (+20% of 1RM OH Press) 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD: Penalty Box (sorta) - 20 Min Cap 100 Total Reps Sumo Deadlift High Pulls / Thrusters 95/65 Every 2 Minutes On the Minute Run 200m Max effort SDHP/Thrusters Alternate Movements every 2 minutes Notes: Start the wod with a 200m run then immediately go into SDHP within the 2 minutes. Run 200m again and with remaining time swi...

Monday Strength: Back squats (off 95% of 1rm) 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% WOD 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs 24/20 3 handstands after each round 10 minute time cap Tuesday Skill 15 Minutes Hollow Swings /TTB/ Pull-ups/C2B/ Muscle Up Progressions *working towards MU* WOD "Helen" 3 Rounds 400m Run 21 KB swings 53/35 12 pull-ups Wenesday Strength: Bench (off 95% of 1RM) 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3+ @ 90% WOD "Randy" 75 Power Snatches 75/55 For Time / 10 Minute Time cap Thursday Strength: 10Min EMOTM Odd Min: 35 Double unders Even Min: 1 Power clean + 2 lunges 115/75 WOD Every 4 Minutes for 16 minutes: Run 400m AMRAP Sit-Ups Friday Strength: Deadlift (off 95% of 1RM) 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3 + @ 90% WOD: "Jackie" 1000m Row 50 Thrusters 45/35 30 Pull-Ups Saturday Partner Monster Mash 800m Farmers Carry 53/35 400m Fr...

Hi Guys, just a reminder that this week we will be closed on Saturday and Sunday to hose the USAW level 1 course. Thank you for your understanding and for those of you going, have fun! Monday Strength: Front Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% WOD: 21 OH Squats 135/95 50 Double Unders 50 Sit-Ups 15 Front Squats 135/95 40 Double Unders 9 Back Squats 135/95 30 Double Unders 30 Sit-Ups Tuesday Strength: 1 Power Clean - 1 Push Jerk - 1 Split Jerk *post heaviest load* WOD: 50-40-30 KB Swings 53/35 Burpees For Time. Wednesday Strength: Push Press (+10% of your OH 1RM) 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 5+ @ 85% WOD: You have 3 Minutes to: Row 250m Max effort pull-ups Rest 90 Seconds Then 3 Minutes to: Row 250m Max effort T2B Rest 90 Seconds Then 3 Minutes to: Row 250m Max effort deadlift 185/125 *Score is total number of combined max effort reps* Thursday Strength: 15 Minutes to establish 50' sled push (...