CrossFit Federal Way

We only have a 9am on Thanksgiving day (11/28) and no 5:30am the day after Thanksgiving (11/29). We hope everyone has a wonderful Thanksgiving! We are grateful for all of the members of Crossfit Federal Way and the community we have.

Monday WOD: 400 m run 25 back squats 400 m run 25 front squats 400 m run 25 back squats 400 m run 25 front squats RX: 155/115 *Can be from the rack or the floor* (30 min time cap) Tuesday Strength: 5x3 Power Snatch from 45’s/blocks Stay under 60% of your max (working on form) WOD: 3x5 Min rounds Rest 2 mins between Cash in: 200 M Run 20 sit-ups Then AMRAP High Hang Power Snatch RX: 95/65 RX+: 95/65, 115/75, 135/95 Score is total # of Snatches completed Wednesday : Skill: Dips/Muscle up work Liz’s birthday WOD Cash in: 35 ball slams Then 19 rounds for time 2 pull-ups *C2B 3 deadlifts (225/155) 4 burpees over bar  27 min time cap Thursday : Happy Thanksgiving! Teams of 5 35-40 min AMRAP Row 20 calories Rest MR Push jerk (115/75) MR Hanging knee raises MR Double unders (divide in half and round down if doing singles) Ex. 105 singles= 52 doubles ***Every 5 mins, ...

Monday General warmup 3 rounds Run 200m 10 burpees 10 Air Squats Specific warmup Front rack mobility: Banded tricep Banded lat Then w/ empty bar perform: 3 Rounds unbroken of: 5 hang squat cleans 5 push press 5 thrusters Workout of the day: You have 10 minutes to establish a heavy thruster Immediately following the 10 minutes perform 4 rounds for time of: 50 double unders 6 front squats 155/105 3 thrusters 155/105 Run 400m Score is heaviest thruster and totally time minus 10 minutes. Tuesday General warmup Row 1000m *really working on form  (stroke= legs, body, arms Return = arms, body, legs) Specific warmup Deadlift setup overview Then 3 rounds of 10 DL @ 135/95 6 Box Jumps Workout of the day “Christine” 3 Rounds for time of; 500m Row 12 DL @ Bodyweight 21 Box Jumps 24”/20” Wednesday Warmup: Foam roll Hammies/Quads Burgener WU Strength: Squat Snatch 1-1-1-1-1-1-1 Post heaviest single (do not include warmup sets in 7) Then: Max calories bike/row How many in 4 minutes Thursday Wa...

Programming 11/11-11/16 Monday  Happy Veterans Day!!! Warm up 2 Rounds of 200m Run 15 Shoulder open and close 10 Push ups 5 Ring rows Strength Bench press 5x3 (sets across) *Increase weight a minimum of 10% from last week. WOD “21 Gun Salute” 21 Min Amrap 400m Run 21 Push ups 21 Box jumps 24/20 15 Burpees 9 Pull ups  This WOD was created for “WOD With Warriors” to honor our nation’s warriors, past, present, and future. The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21-gun salute is the US’ highest display of honor.  Tuesday Warm up Coaches Choice WOD 40 Min Partner AMRAP 50 Cal row 40 KB swings 53/35 *70/53 30 Med ball sit ups 20/14 *30/20 20 Partner wall balls 20/14 *30/20 10 Alt tire flips  5 Rope climbs  *Split the row, kb swings, and rope climbs any way, however the medball ball sit ups, par...

Monday: Strength:  Push Press 5x3 WOD 21 Dumbbell Thrusters 50/35 21 Pull-ups Run 400m 15 Dumbbell Thrusters  15 Pull-ups 100 DUs 9 Dumbbell Thrusters 9 Pull-ups 500m Row Tuesday Strength Bench Press 5x5 across WOD  Three sets for max reps of: 60 seconds of single Dumbbell Box Step-overs (55/35; 24/20) 60 seconds of Strict Handstand Push-ups 60 seconds of Toes to Bar 60 seconds of KB swings (53/35) Rest 60 seconds Wednesday Strength (20 Minutes) Death by Back Squat for Strength Load = Body Weight Minute 1 - 1 Rep Minute 2 - 2 reps Minute 3 - 3 reps continue pattern until failure WOD For Time 12 min cap Row 500m 10 Power Cleans 135/95 20 Wallballs 20/14  *30/20 Row 500m 10 Power Cleans 185/125 20 Wallballs  *30/20 Row 500m 10 Power Cleans 225/155 20 Wallballs  *30/20 Thursday WOD Active Recovery: 4 Rounds for Ti...