Stay Active CrossFit

WOD:

800m run

10 thrusters (M-95lbs, W-65lbs)

30 push-ups

400m run

20 thrusters

20 push-ups

200m run

30 thrusters

10 push-ups

For time.

There will be a 30 minute cap on this work-out.

WOD:

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

There will be a 20 minute cap on this workout.  Scale as needed.

Rest Day

Congrats to Shanna Duvall qualifying to the finals of the MidWest Regional Qualifier today.  Best of luck!

WOD:

Give your best efforts in support of our athletes competing today at the CrossFit Midwest Regional Qualifier, Coach Shanna Duvall and Chad Caden by completing the follwing:

Workout 1:
21-15-9, for time
Deadlift (225# men, 135# women)
Chest-to-bar pullups

Rest 10 minutes

Workout 2:
Row 800 meters (3.5 damper setting for all competitors) or Run 1 mile for time.

Skill Work: Spend twenty minutes working on your Rope Climb, Pull-Up, or Muscle Up progressions.

WOD:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

WOD:

Complete four rounds for time of:

400 Meter Run

Plyo-Circut

10 Kettlebell Cleans (per arm)

1 Tire Drag & Pull

Notice: Friday’s evening classes will be cancelled due to High Flight’s spring recital.  We are on for Saturday’s morning session at 9am. 

Check out what Chad Caden and Shanna Duvall have in store for them at the CrossFit Midwest Regional Qualifier this weekend. 

WOD:

Complete 3 rounds of the following:

5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press)

Immediately followed by max effort chest-to-bar pull ups.  (Use an assistance with which a minimum of 15 pull-ups may be completed per round.)

Rest as needed between rounds (3-5 minutes).  Work to increase weight for the bear cycle each round.

Strength work: Find your 3 rep Back Squat max.

WOD:

As Many Rounds As Possible in 12 minutes of:

200 meter run

10 single arm dumbbell push press

5 chest to bar pull ups

Alternate arms for dumbbell push press each round.

WOD:

“Big James”

Complete 5 rounds for time of:

20 Kettlebell Swings (1.5 pood)

10 Sumo Deadlift High Pull

20 Box Jumps

We had the pleasure of having Skip Chase affiliate owner of  Mt. Baker CrossFit and CrossFit Whidbey Island  stop in for a few work-outs this week.  Thanks for visiting Skip!

When water fails to cure a dry mouth, don’t panic!