Our daily WOD (Workout of the Day) will be posted here.

Wednesday

Coach Mandy picked….

Filthy Fifty
For Time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/26)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Tuesday

Coach Claire picked….

Annie
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Youth Strength & Conditioning @ 4:30pm

Monday

As a reminder, NO Group on Saturday the 26th! We will be off on our annual camping trip in Chelan.
If you are interest in coming for the day/night please text Amber or Claire! Summer is almost over ENJOY!

Coaches Choice Week!!!
Be sure to listen to your body, modify when its needed

Coach Case picked……

Badger
3 rounds for time of:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run
*Consider 1/2 reps

Friday

WOD:
AMRAP in 8mins of:
2-4-6-8-10-12. . . .
Power Clean (155/105)
Box Jumps (24/20)
*continue adding 2reps

Join us tomorrow for Group @ 9am

Thursday

WOD:
For Time:
CrossFit Games Open 17.1
For time:
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time Cap: 20 minutes

Youth Strength & Conditioning @ 4:30pm

Wednesday

WOD:
DT
5rds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting
operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Tuesday

WOD:
30-20-10
KB Swings (53/35)
Push Press (75/55)
Toes 2 Bar

Youth Strength & Conditioning @ 4:30pm

Monday

Repeating this bad boy!!

WOD:
CFM Baseline Challenge¬Ě

For Time:
1,000 Row-MAX effort (take note of your row time)
Rest 3mins
AMRepsAP in 2mins of:
Pull-Ups
Rest 3mins
AMRepsAP in 2mins of:
Push-Ups
Rest 3mins
AMRepsAp in 2mins of:
Wallballs (20/14)

To get a fair and accurate comparison between yourself and true improvement, you MUST commit to
full range of motion standards on all movements. Otherwise, your time is not an accurate portrayal of where you’re at.

Friday

Optional Skill Work (LIGHT):
Snatch, Power Clean, Overhead Squat, or Clean & Jerk

WOD:
Mary
AMRAP in 20mins of:
5 Handstand Push Ups (Sub off the box or DB shlder press)
10 One legged squats, alternating (Sub ask Coach)
15 Pull-ups

Join us tomorrow for Group @ 9am

Thursday

Happy Birthday Angie!!

WOD:
For Time:
60 Cal. Row
50 Box Jumps (24/20)
40 DB Snatch-Pick Load
30 Wall Balls (20/14)
20 Burpees
100m Sprint (50 forward/50 backwards)
*22min Cap

Youth Strength & Conditioning @ 4:30pm

 

Wednesday

WOD:
4rds
3mins AMRAP/RepsAP:
25/20 Cal. Row
Max Reps Power Clean (135/95)
Rest 2mins