CrossFit Federal Way

Monday Skill: Handstand Push-up WOD: Row 1k 30 back squats 155/105 (no rack) 30 handstand push-ups 30 box jumps 30”/24” For time Tuesday WOD: Run 400m 12 Toes to bar 60 double unders 3 rope climbs Run 400m 12 toes to bar 60 double unders 5 rope climbs Run 400m 12 toes to bar 60 double unders 7 rope climbs Run 400m 12 toes to bar 60 double unders 9 rope climbs For time Wednesday: WOD 10 power cleans 185/135 10 bar facing Burpees 10 floor press 185/135 15 power cleans 155/105 15 bar facing Burpees 15 floor press 155/105 20 power cleans 135/95 20 bar facing Burpees 20 floor press 135/95 25 power cleans 95/65 25 bar facing Burpees 25 floor press 95/65 For time (30 min cap) Thursday WOD 7 intervals each for time of: 25 air squats 200m sprint Rest two minutes between efforts Score is slowest interval and fastest interval (write on each on board) Friday: Skill: Handstand Walks WOD: Walking “Diane” 21 deadlifts 225/155 100’ handstand walk 15 deadlifts 75’ handstand walk 9 deadlifts 50’ handst...

Monday Strength: OH Squats @ 100% 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% WOD 10Min AMRAP 10 Hang Power Snatch 75/115 (+95/135) 10 Russian Twists 20/14 (R+L = 1) Tuesday WOD 3 Person Team WOD 1800m Row (switch every 200m) 400m Barbell carry (any method) 1800m Row (switch every 200m) 400m Sled Pull 1800m Row (switch every 200m 400m Sled Push *For Time* The amount of weight added  to the barbell and sleds is the average weight of the 3 member team. Wednesday Strength: Bench Press @ 100% of 1RM 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% WOD 12 Min EMOTM 9 Hang Power Cleans 105/155 12 Pull ups 15 Box Jumps Thursday: WOD "Air Force" 20 Thrusters 95/65 20 SDHP 95/65 20 Push Jerks 95/65 20 OH Squats 95/65 20 Front Squats 95/65 *EMOTM do 4 burpees. Start with burpees. Score is total time to complete all 100reps* Friday: Strength Deadlift (pulling from 45# plates + 10% of 1RM) 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75...

Monday Strength  Back Squat 100% of 1RM 5@40% 5@50% 3@60% 5@75% 3@85% 1+@95% WOD – 10 Min AMRAP Power Snatch 95/65 1-2-3-4-5... 30 DUs after each round for example, 1 snatch 30 DUs; 2 snatch 30 DUs; 3 snatch 30 DUs... Tuesday Strength E2MO2M for 14 minutes (start at 65% and build to a heavy double complex) 1 Deadlift 1 Clean Pull 1 Hanging Squat Clean Repeat Complex 2x E2MO2M WOD – “The Chief” 19 min AMRAP  5 cycles of 3 Minute Rounds, Rest 1 minute between each 3-minute Cycle 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Wednesday Strength - 25 Min Push Press (+15% of 1RM OH Press) 5@40%  5@50% 3@60% 5@75% 3@85% 1+@95% WOD – 18 min AMRAP 25' Overhead Walking Lunge 95/65 8 Ring Dips 8 Bar Facing Burpees 25' Overhead Walking Lunge 8 Toes to Bar 8 Burpee Box Jumps Thursday Skill – 1RM Weighted Pull-up   WOD - 25 Min cap 60 Cal Row 50 Wall Balls 40 P...

Monday Strength: Back Squats (off 100% of 1rm) 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% WOD AMRAP 11 Ladder DU's start at 5 and +5 every round Burpees over bar start at 5 and +1 eery round (Example 5/5, 10/6, 15/7 etc) At 11 Min: 1 Min ME Situps *score WOD rounds / reps separate from sit ups* Tuesday Strength: 10MIN EMOTM, 1 Deadlift + 1 power clean + 1 power snatch Add weight every 2 minutes. WOD 1000m Row 25 GTO 45/25 20 Box Jumps 24/20 15 Ring Dips 500m Row 20 GTO 15 Box Jumps 10 Ring Dips 250m Row 15 GTO 10 Box Jumps 5 Ring Dips Wednesday: Strength: Bench Press (off 100% of 1rm) 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% WOD 18Min AMRAP 1min work / 30 seconds rest Ball Slams Bicep Curls 45/35 SA DB Push Press 55/35 Thursday WOD 30 Min AMRAP 25 FT Shuttle Run *increase by 1 after each round* 1 rope climb 5 jumping air squats Friday: Strength: Deadlift (off 100% of 1rm) 5 @ 40% 5 @ 50% 3 @...

Just a reminder that we will only have classes at 9am and 10am on Thursday, July 4th this week. We will also be closed for the 5:30am class Friday July 5th but running the rest of the day normal on Friday!