1/20/18- Hero WOD for Officer McCartney

1/20/18- Saturday

“Officer McCartney”
– 2000m row
– 14 DB Thrusters (50/35)
– 34 KBS (71/53)
– 484 DU’s
– 108 burpees
– 2000m row
– 18 deadlifts (225/185)

*split reps however you want
*all team members work at once
**Teams of 3

Why those numbers?
– 2000m+14 reps = The year McCartney started with the Pierce County Sheriff’s Department
– 34 = His age
– 484 = His badge number
– 108 = The date of his passing
– 2000+18 = The year of his passing
– 3 team members = to represent the 3 sons he leaves behind

*****

On Saturday Coach Kat with lead Saturday’s team WOD honoring Pierce County Deputy Daniel McCartney who was killed in the line of duty on January 7th, 2018. Along with Daniel’s CrossFit community in Yelm over 120 other CrossFit gyms in the Northwest  participated in a hero workout designed to honor Daniel. We thank all of you who came out for this event including the Seattle Synchro team.

1/19/18- Ring Dips, Box Jumps and Dubs

1/19/18- Friday

L3 & L2 WOD:

For Time:
100 Double Unders
then…

21-15-9:
Ring Dips
Box Jumps

then…
100 Double Unders

*****

L1 WOD:

For Time:
100 Calorie Row
then…

21-15-9:
Box Dips
Lunges (each leg)

*****

SKILL- Toes to Bar Technique Work 

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Strict Pullup “Buy-Out”: 5-4-4-3-2

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Shoutout to Rachel for her awesome progress during the T2B skill session!

1/18/18- AMRAP 11

1/18/18- Thursday

AMRAP 11:
5 Shoulder to Overhead (115/75)
10 Front Squats (115/75)
15 Deadlifts (115/75)

*****

Strict Pullup “Buy-Out”: 5-4-4-3-2

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SKILL- Strict HSPU Focus with progressions

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Thursday workout was kind of like a reverse “D.T.” because it started at the shoulders and progressed down instead of moving from the floor up. Although this was a relatively light RX, if you didn’t do focus on getting a little leg drive in your deadlifts then your low back was going to fatigue pretty quickly. This combo of movements is a recipe for low back fatigue because each one requires a braced core. If you did a more straight leg style deadlift then you were going to fatigue that much sooner than everyone else and you’d pay for that with some back tightness and be forced to slow down.

Shoutout to everybody yesterday for the great work on the Strict HSPUs! We had a lot of PRs on this movement but also a lot of progress on the handstand progressions in general. Whether it was getting a 1st ever Strict HSPU, a first kick-up onto the wall, a first set of shoulder taps, or setting a new unbroken hspu PR, we had more people get a new PR on this movement than not. Thanks for being willing to go outside your comfort zone. We are having a lot of fun getting back to basics on a these gymnastics progressions and we hope it is helpful.

1/17/18- Partner WOD Wednesday

1/17/18- Wednesday

“Partner WOD”

AMRAP 15:
5 Burpees
10 Calorie Row
15 Sit Ups

*Teams of 2
*1 Work/1 Rest
*Alternate after each movement
*Score= Rounds+Reps as a team

*****

Strict Pullup “Buy-Out”: 5-4-3-3-2

*****

SKILL- Turkish Get-Ups: 2-2-2-2-2

*****

In this edition of Partner WOD Wednesday, Partner 1 would perform 5 burpees and as soon as they were done, partner 2 could begin their 10 calorie row. Once partner 2 completed the row, then Partner 1 would finish the round with 15 situps. The hardest transition was when you finished the round because you’d just get done performing 15 sit ups and by the time you walked over and strapped into the rower your partner was already done with their set of 5 burpees. Even though it 1 work/1 rest it felt like there was not a lot of rest. Shoutout to Nick and Clark for getting the top score on this at 15rds+9. Those guys are so cool. Oh wait! That’s us! Shit!

Don’t forget we’ve got Yoga tonight so email us back if you can make it in.

1/16/18- Squat Cleans, T2B and Dubs

1/16/18- Tuesday

L3 & L2 WOD:

AMRAP 8:
25 Toes to Bar
15 Squat Cleans (135/95)
25 Toes to Bar
50 Double Unders
Max Rep Squat Cleans (185/115) with remaining time

*****

L1 WOD:

AMRAP 8:
25 Floor Pike
15 Power Cleans
25 Floor Pikes
100 Single Unders
Max Rep Power Cleans with remaining time

*****

Strict Pullup Buyout: (Week 1, Day 2) 5-4-3-2-2

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SKILL- EMOM 8: 6 Burpees+ 5 Ring Dips. Score= successfully completed rounds. Note: L1 perform box-dips. 

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This WOD was like a mini version of CF Open WOD 16.2 (See format and standards HERE) with the big difference being that this WOD was stuck at 8:00 and the real variation has bonus rounds in 4:00 increments if you complete the work in time. This was a fun and challenging sprint.

See you in here for Partner WOD Wednesday!

 

1/15/18- Wall Balls and Pushups

1/15/18- Monday

L3 & L2 WOD:

For Time:
75 Wall Balls
30 Pushups
50 Wall Balls
20 Pushups
25 Wall Balls
10 Pushups

*Wall Balls 20#/14# RX
*Pushups must be Hand-Release

*****

L1 WOD:

For Time:
40 Wall Balls
20 Pushups
30 Wall Balls
15 Pushups
20 Wall Balls
10 Pushups

*****

SKILL- Clean & Jerks. 2 Reps EMOM 8 @ 80% of 1RM. Focus on footwork.

*****

Yesterday’s WOD for L3/2 had 150 total Wall Balls (ala “Karen”) broken up with some pushups. You don’ realize how much you use your arms on Wall Balls until your arms don’t work anymore after doing Pushups. I was very impressed yesterday by 2 athletes who were able to go unbroken on the 1st set of 75 Wall Balls: Dana and Dan. Each Wall Balls takes almost exactly 2 seconds to complete so that means that these guys were doing non-stop Wall Balls for 2:30 right off the bat. Solid work gents.

We have a new 6-Week pullup progression in play and it will be performed as a buy-out every day for everyone who wants to improve their strict pullups. Being good at Strict Pullups is never a weakness so we hope you all participate and that we can raise our game collectively. Check your inboxes later for details if you weren’t in yesterday to get the full rundown.

1/13/18- Team WOD!

1/13/18- Saturday

“Team WOD!”

AMRAP 24:
21 Double Unders (or 63 Singles)
15 DB Z-Press (25s/15s)
9 Calorie Row
3 Front Squats (115/75)

*1 Work/1 Rest
*Every Time the song changes everyone must stop and do 50 Mtn Climbers before continuing!

*****

Coach Drew put a creative spin on the Partner WOD and instead of having some additional on the minute or on the 2 minute, he had you perform it every time the song changed. The shorter the song, the less time you had between the mandatory mountain climbers. I would’ve requested Rush’s 2112 since it over 20 minutes long 😉

 

1/12/18- CF Open WOD 17.3

1/12/18- Friday

“CF OPEN WORKOUT 17.3 (Rx’d)”

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

NOTES: This workout begins with the athlete standing under the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will have 8 minutes to perform 3 rounds of 6 chest-to-bar pull-ups and 6 squat snatches, AND 3 rounds of 7 chest-to-bar pull-ups and 5 squat snatches. If all 72 repetitions are not completed within 8 minutes, the athlete’s workout is over, and they will stop and record their score. 

See HERE for Masters and Scaled Variations

*****

 

If you PR’d this WOD then you’re definitely in better shape than last year for 2 reasons: 1. You did better (duh) and 2. This time around you had to switch our your own weights! During the open we had volunteers on standby to switch out your weights so that when you got back to your bar it was already loaded and ready to go. Loading your own bar eats up valuable time (avg :30-:40 seconds) esp when you’re already tired. Since we only had 1-2 coaches on at a time it wasn’t feasible to have your own bar loader/unloader so we we made it a rule that all athletes across the board had to change their own weights. Shoutout to Kasey and Dana who both broke into the 70 rep range doing this WOD as RX’d

 

1/11/18- Rowing, KBS and Weighted Step-Ups

1/11/18- Thursday

L3 & L2 WOD:

2 Rounds For Time:
30 Calorie Row
30 KBS (53/35)
30 Step Ups* (53/35) 

*KB in Front Rack/Goblet Squat Hold for Step-Ups

*****

L1 WOD:

2 Rounds For Time:
30 Calorie Row
30 KBS 
30 KB Lunges* 

*KB in Front Rack/Goblet Squat Hold for Lunges 

*****

SKILL- “Death by Stone to Shoulder”

*****

 

 

1/10/18- Partner WOD Wednesday

1/10/18- Wednesday

“Partner WOD!”

AMRAP 12:
15 Air Squats
10 Box Jump-Overs @ 20″

*Teams of 2
*Athlete completes 1 full round, then switch
*1 Work/1 Rest

*****

SKILL- Pistol Progressions

*****

This WOD allowed you to move pretty fast  through a complete round but eventually the lactic acid buildup in the legs caught up to you and slowed you down just a bit. Ashley and Steve didn’t slow down much at all though and their last rounds were only a little bit slower than their first rounds so they finished with an amazing score of over 18 rounds as RX’d! Nice work!

Reminder: We’ve got yoga with Natalie tonight starting at 7:15. Email us back if you can attend.