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Ashley holding a bell overhead

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+ WSP Sergeant Single-Handedly Clears Fallen Tree Off I-405 – KOMO 4 News

CrossFit WOD for Wednesday 7/18

as many reps as possible in 40 minutes:
200m farmer’s walk, 2×24/16kg
60 situps
400m suitcase walk, 24/16kg
60 barbell hip bridges, 43/29kg
200m farmer’s walk, 2×24/16kg
60 slam ball, 20/10lbs
400m suitcase walk, 24/16kg
60 jumping squats

Post score to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 2/3.

No Olympic Weightlifting classes all next week as much of staff will be out on vacation.

SNATCH + OHS then establish a heavy SNATCH
ROMANIAN DEADLIFT 80/8 (3)

midline, 200 reps
stretch

Powerlifting WOD – Week 4/4, Day 2/3. No Powerlifting classes all next week.

No Powerlifting classes all next week as much of staff will be out on vacation.

two rounds of 4 sets of 6 throws
bench press 6×5 at 70%
400m kettlebell rack walk
floor press 5×15
Fifty tricep extensions 5×10

Kettlebell WOD

**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required.

12 min AMRAP
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

STRENGTH
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands

Abs!

via GIPHY

ARTICLES

+ Armor Building, by Dan John – T-Nation

CrossFit WOD for Tuesday 12/12

KETTLEBELL CLASS SAMPLE

crawling & tumbling

ARMOR BUILDING: Rx
YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats

ARMOR BUILDING: Performance
– complete 300 double kettlebell swings with perfect form.
– every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats

bonus: turkish get-ups / arm bars / windmills

HIIT WOD – 12pm/5:30pm

Short Interval

:40 on/:20 off for 16:00
– hop squatch ladder
– lateral shuffle shuttle
– seated med ball Russian twist, R side
– seated med ball Russian twist, L side

:30 on/:15 off for 12:00
– seated row (CS)
– slam ball squat thrusts
– rolling v-up

:20 on/:10 off for 8:00
– burpee box jump over
– seated Arnold press + squat off med ball

CompEx WOD – 6am

kettlebell class sample (in CrossFit classes)

THEN

EMOM for 24 minutes:
– low hang snatch + snatch balance + snatch
– 12 (single leg) t2b
– low hang clean + power jerk + clean + jerk
– 12 HSPU

Gymnastics Strength WOD – 8am

leg development

150 GHD hip extensions
150 banded hip extensions

– GB squat series
– seiza complex

box jump cycling

tabata box jumps

100 calf raises
50 weighted calf raises, inward
50 weighted calf raises, outward

tabata box jumps

100 calf raises

Odd object carries. CFSLU circa 2012

While we train with standard equipment most of the time, odd objects are great training tools simply because it emulates how you act among moving things when NOT inside the gym.

ARTICLES

+ The Big Secret I’ve Been Keeping From My Skater Bro Friends – The Stranger
+ The Many Benefits of Farmers Walks and Loaded Carries – Strong Made Simple

CrossFit WOD for Skills Saturday 1/7

for time:
5x200m run with object*
100 squats
100 up-and-over, 32/24″
100 Russian twists
5x200m run with object*

* Start each round at bottom of ramp.

Competition CrossFit WOD

Odd object carries, clean complex, double chipper, and some Dynamax Wheels