Wed. Dec. 30, 2009

"Diane"
21-15-9 reps of:
225# Deadlift
HSPU

Monday, Dec. 28, 2009

"Feats of Strength"


This is a crazy video!
Around 3:20 is awesome!

5 Rounds for time:
15 Thrusters (135/95)
400m Run

Tuesday, December 22, 2009

Erg Time

5 intervals of
500m Row



Bodyweight:

4 rounds for time
400m Run
20 Toes to Bar

Monday, Dec. 21, 2009

Deadlift

5-5-5

5 Rounds
5 Deadlifts (275/185)
10 Burpees


Bodyweight:

"G.I. Jane"
100 Burpee Pull-ups

Saturday, Dec. 19, 2009

Jeremy's "Badoonga" Bday Chipper:

200m Run
200m Run Backwards
12 Squat Cleans (135/80)
30 KTE
30 DB Thruster (45/25)
9 Rope Climbs
30 Box Jumps
12 HSPU
20 Ring Dips
30 Pull-ups
30 Burpees
30 OH Walking Lunges (45/25)(30 each leg)

This was a brutal, but fun, "little" chipper. It was good to do some skills that we don't normally do, or at least haven't done in a long time.

Friday, December 18, 2009

45 Double unders
45 Power Snatches (95/65)
45 Pull-ups
45 Double unders


injured:

Slow and Methodically:
5 rounds:
Lower from inverted hang, 7 reps
15 ring push-ups

Thursday, Dec. 17, 2009

From SnoRidge CrossFit:

2 rounds of each of the following couplets:

2 rounds:
750m row
20 ring dips

2 rounds:
40 twisted wall ball
40 sit-ups


injured:

"Annie"
50-40-30-20-10 of:
Double unders
sit-ups

Wednesday, Dec. 16, 2009

Split Jerk

1-1-1-1-1-1-1


injured:

"Death by Pull-ups"
w/ 20 squat "penalty"

Tuesday, Dec. 15, 2009

Today was Kim's Birthday Extravaganza!

Row 1200m

Immediately after perform 2 of each of the following couplets:

2 Rounds:
29 Double Unders
12 OHS (95/45)

2 Rounds:
9 Power Snatch (95/45)
12 Pullups

Monday, Dec. 14, 2009

Not so cold this morning in the Compound!

3 Rounds of:
800m Run
21 Power cleans (155/105)


Injured Reserve:
"Lynne"-stylee
Ring Push-ups
Pull-ups

Wednesday, Dec. 9, 2009

This morning was a wee bit chilly in The Compound. Just think of how nice it will be in the spring/summer time!

Last night I went to Papa John's in Issaquah after work and the place was packed! Good to see that people are so willing to donate to the families of the fallen four Lakewood officers! The manager said that they were running out of product for pizzas and they had to stop taking orders and they had already raised over $10k at 7pm. She also said that some stores were already over $20k! Keep buying those pizzas!

Front Squat
5/5/5

then,

5 rounds:
15 KB swings (70/53)
15 Ring dips

Monday, Dec. 7th, 2009

Another awesome day at SnoRidge Crossfit! It was great to see such a community come together for such and event and raise some much needed money! The "Lumberjack 20" proved to be a tough WOD!

21-15-9 of:
DB Snatch, Left
DB Snatch, Right
Pull-ups

(40#/20#)

Friday, Dec. 4, 2009

AMRAP in 20min. of:
15 Double Unders
15 GHD sit-ups
15 Back extensions


Everyone's double unders are coming along, especially Kim's...Where did those come from?

Tomorrow is the "Lumberjack 20." I encourage everyone to take part if you can. If you can't get to a gym, at least take a moment to remember all of the fallen at Ft. Hood. If you can, I encourage you to donate whatever you can to help out all of the families. Remember:

"We are free, because of the brave"

Wednesday, Dec. 2, 2009

400m Walking Lunges

then,

Max Rep Pull-ups

Tuesday, Dec. 1, 2009

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


JR.:

10,9,8,...,2,1 of:
Dumbbell hang power clean
situps

Way to rock this one out Micaela!