July 30th: Happy Long Weekend
Technical:
Hollow Rock to Arch Rock 5×10
WOD:
800m Run
30 Thrusters (20lbs/35lbs)
3 rounds for time
July 29th: Workouts Anywhere
Our friend Andy, who owns Crossfit LA, has this amazing link to over 100 workouts you can do ANYWHERE. Click here to check it out. Some of the workouts you can do with no equipment, some with a pull up bar and no equipment, etc. Now you can Crossfit everywhere, anytime, even over long weekend!
Strength:
Push Press 5×3
WOD:
100 lunges
25 Knee to Elbow
100 Lunges
25 Toe to Bar
100 Lunges
50 V-sits
For time
July 28th: Push and Pull
Christy Phillips, from the Crossfit 2010 Games, climbing a 12 foot wall.
Strength:
Deadlift 5-5-5-5-5
WOD:
75Wall Ball
25 Pull ups
50 Wall Ball
25 Pull ups
25 Wall Ball
25 Pull ups
For time
July 27th: Long Weekend Class Schedule
The class schedule will be the same for this coming long weekend, except for Monday. Monday, August 2nd the 7am and noon class will be cancelled. All evening classes are still on!
Technical:
Clean
WOD:
10 Cleans (85lbs/135lbs)
400 m run
4 rounds for time
July 26th: JT
WOW great turnout for the Grouse Grind on Sunday! Sorry we missed some of you in the picture, but we were glad to see that almost 30 of you came to GRIND it out! Congrats to everyone who competed. We had some great times. Norman, Donal.A, and Michael were the top three men times. They all came in just over 44 minutes. And Tanya, Asja, and Jenn W had the top women’s times ranging from 48 minutes to 54minutes. We also had some people who took 40+ minutes off their times. Amazing! Both Pierre and Audrey times last were were around 1:30+minutes. This year Pierre came in at 48 minutes and Audrey at just over 60minutes. So nice to see that Crossfit is working!! As I promised no legs for todays workout. Here is a benchmark workout from Crossfit’s mainsite called JT.
WOD:
“JT”
21-15-9
HSPU
Ring Dips
Push ups
For time.
July 25th: See You At The Top
Today we are heading up to the GROUSE GRIND! See you at the top everybody!!
Strength:
Back Squat 3×5
WOD:
Row 250m
10 Burpees
20 V-sits
AMRAP 20 minutes
July 24th: CF Games WOD
How do you measure up to the athletes at the CF Games? This WOD was one of the workouts last weekend in California. Top men’s time was 16:59. Top Women’s time was 17:53.
WOD:
Run 1200m
63 KB Swings (24kg/16kg)
36 Pull ups
Run 800m
42 KB Swings
24 Pull ups
Run 400m
21 KB Swings
12 Pull ups
For time.
July 23rd: Grouse Grind This Sunday
Hey CFWS’ers, we are stoked that so many of you are coming to do the GRIND with us this Sunday. Just a reminder that the 9:30am Crossfit class will still be held on Sunday. However, the 10:30am class will be cancelled. If you need a ride to the Grouse Grind, we will be carpooling from the gym at 10:30am. Looking forward to seeing you all!
Technical:
Stiff Leg Deadlift 3×15
WOD:
400m Run
50 Double Unders
5 Rounds for time.
July 22nd: Drop
Technical:
Drop Snatch 7×3
WOD:
5 Toe To Bar
10 KB Swings (24kg/16kg)
15 Lunges
15 rounds for time
July 21st: Body Weight WOD
WOD: Part 1
500m Row for time
WOD: Part 2
3 HSPU
6 Burpees
9 Pistols (alternating each leg)
12 Box Jumps
AMRAP 15 minutes