CrossFit Federal Way

Monday: WOD: #Hazelstrong For time with a partner:  1600m row or 1200 m run 120/80 cal bike or 170/115 cal row (if you run)  80 Box jump overs 24/20 120/80 cal bike or 170/115 cal row (if you run)  1600m row or 1200 m OR For time: 1600m row or 1200 m run 120/80 cal bike or 170/115 cal row (if you run)  20 BMU 80 DB Step overs 53/35 20 BMU  120/80 cal bike or 170/115 cal row (if you run) 1600m row or 1200 m run *One person working at a time. Split work as even as possible.  We are doing this WOD for Hazel Crowfoot and other children battling leukemia and other cancers. The primary chemotherapy drug for juvenile cancer, Vincristine, is in short supply nationwide. Please sign this White House petition For the federal government to take action To ensure an ongoing supply: https://petitions.whitehouse.gov/petition/call-our-government-step-and-do-something-about-vincristine-shortage Tuesday Strength: Sn...

Monday: Skill: Air Squats & Rope Climbs WOD: 3 RFT 5 Rope Climbs 15 Backsquats 135/95 30 KB Swings 53/35 25Min Cap Tuesday: Strength: Sumo Deadlift 5-5-3-3-1-1 *post heaviest load* WOD: 21-15-9 Stiff Legged KB DL 53/35 (single KB) Burpees Wednesday Skill: Handstand Push-ups *max 2 abmats* WOD: 17min AMRAP 10HSPU 10 POWER CLEANS 135/95 30 AB-MAT SITUPS 15 HSPU 15 POWER CLEANS 155/105 30 AB-MAT SITUPS 20 HSPU 20 POWER CLEANS 185/125 30 AB-MAT SITUPS 25 HSPU 25 POWER CLEANS 205/155 30 AB-MAT SITUPS Thursday: Skill: Snatch 2-2-2-2-2-2-2 @ 75% WOD: 500m Row x 4 Rest as needed *post slowest time* Friday: FRIDAY NIGHT LIGHTS 20.3! Saturday: Run 800m Then: 3 Rounds for Time 30kb push press 53/35 50' KB OH walking Lunge 30 Box Jumps 24/20 Then: Run 1 mile. *post total time*

Programming 10/14-10-19 Monday Warm up 400m Run 10 of each (w/empty barbell): Power clean Front squat Push press Back squat Behind the neck push press Bear complex review Strength “Bear Complex” 5 rounds for load: Complete 7 UNBROKEN sets of the following complex: 1 Power clean 1 Front Squat 1 Push press 1 Back squat 1 Push Press *Athletes will complete a minimum of 5 rounds of the bear complex. Each bear complex will consist of 7 unbroken sets of the above. Athletes will increase the load with the completion of each 7 unbroken sets of the complex. Athletes may not drop the bar within the 7 unbroken sets. Athletes may rest in the front or back rack positions. Combining movements is allowed (squat clean thruster into behind the neck back squat thruster).  **This should take the entire hour. Athletes should work until failure. Tuesday Warm up 15-20 PVC pass thrus Thoracic spine mobility Burgener warm up  ...

Friday Night Lights starts this week! The WOD's on Fridays will be released by CrossFit Thursday nights :) Monday Strength (20 minutes) Barbell Overhead Lunge *post heaviest load for 25' overhead lunge WOD (14 minutes) 3 Rounds 400m Run  15 OHS 95/65 *135/95 15 pull-ups *chest to bar scaled 75/55 and regular pull-ups *14 min cap Tuesday Strength (20 minutes) E2MO2M - Power Cleans 12 min Minute 0-2: 5@ 70-75% Minute 2-4: 3@ 75-80% Minute 4 - 6: 3@ 80-85% Minute 6 - 8:  2@ 85-90% Minute 8 - 10: 1@ 90-95% Minute 10-12: 1@ 100% WOD - 3 Rounds for time (15 minutes) 21 - Single Dumbbell Squats 55/35 (athlete can hold dumbbell any way they like as long as they hit full depth in squat) 15 - Dumbbell Box Step-overs 55/35 (2 dumbbells) 20" box for everyone 9 - Deadlift Burpee Dumbbells 55/35 Wednesday Strength  Thrusters from the ground (build to...