Ryan L demonstates “chin higher than hands”

CrossFit WOD for Friday, August 9th

21-15-9 reps for time:
thruster, 43/29kg

Post time to whiteboard.


+ Why Do the Southern Resident Orcas Only Eat Chinook Salmon? – The Stranger

CrossFit WOD for Thursday, August 8th

for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees

Post time to whiteboard.


+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox

CrossFit WOD for Wednesday, August 7th

21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups

Post time to whiteboard.

Run Club, 6:30pm

We will meet at the bottom of the ramp, jog over to the track and do a team warmup.

2 rounds
2x400m, :45 rest b/t
3:00 rest

8x100m, :10 rest b/t
3:00 rest

2x400m, :45 rest b/t

Pacing: For the 400’s add :45 to your Mile PR Pace then divide by 4. Example: if mile PR is 6:15 my pace for the 400’s today should be 1:45 (6:15+:45=7:00, 7:00/4=1:45). The 100s should be fast, but not a full-on sprint. Take a calculated risk and see if you can push it keeping in mind you have two 400m as a finale. The 100s are the focus of the workout today.


+ Ch 1: How Under Armour Is Helping James Newbury Prep, Train, and Recover – BarBend
+ Get To Know Maxwell’s Equations- You’re Using Them Right Now – WIRED

Noah standing up a snatch

CrossFit WOD for Tuesday, August 6th

FIRST CUT (Event #1 of the 2019 CrossFit Games)

4 rounds for time:
400m run
3/2 (legless) rope climbs
7 (squat) snatches, 75%

20:00 cap. Post time to whiteboard.


+ The 2020 CrossFit Games Open Begins October 10th – CrossFit Games

What to expect this week: three benchmark workouts with the 21-15-9 format, a workout from the 2019 CrossFit Games, a long chipper on Thursday, and EMOM power snatches & cleans and “Not LYNNE” on the weekend.

CrossFit WOD for Monday, August 5th

9×3 tempo front squat @43X3

21-15-9 rft
power clean, 61/43kg
ring dips


50-40-30-20-10 reps for time:
double unders
ab-mat situps

Both benchmarks have an 8:00 limit. 3:00 rest between the two. Post times to whiteboard!

Barbell Club

We’re in Week 2. Powerlifting is in their Intensification phase. Olympic Weightlifting is working on better pulling timing and positioning.

(Aug 2019 Powerlifting Week 2)
(Aug 2019 Olympic Weightlifting Week 2)


+ The Greatest of All Time – Morning Chalk Up
+ Customize Your Nike Metcon 5 (Only 36 Hours to Make the Fraser Championship shoe) – Nike

We’re retesting MURPH- here’s to setting a new personal record!

CrossFit WOD for August 3rd


for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. If you have a weight vest or a plate carrier, wear it!

Compare to . Post time to whiteboard!


+ Government Panel Rules Saturated Fat Bad For You – Daily Mail

On Fridays we lift heavy barbells

Since Saturday is our MURPH retest, we will alter the schedule to be two 90:00 classes, rather than three 60:00 classes.

CrossFit WOD for August 2nd


every :30 for 20:00 perform 1 power clean & jerk at 102/70/45kg (or 75% of 1RM)


+ 2019 USA Powerlifting Spokane ROOKIE Competition 9/28 – USAPL