• October 18, 2017



    https://www.frontiersin.org/articles/10.3389/fnut.2017.00049/full


    Open Training - 9:30 am, 3:30 pm

    Open Gym - 5:30 pm


    3 minutes to complete:

    10 Power Snatches

    8 OH Lunges

    6 OH Squats

    Prior to 6 minutes athletes must complete:

    12 Power Snatches

    10 OH Lunges

    8 OH Squats

    *Add 3 minutes to each athlete who completes the work in the required time

    *Add 2 reps to each movement as well



    STRONGMAN - 4:30 pm

    1-2-3-4-5-6-7-8-9-10 rep rounds of:

    {push-ups - situps - squats}

    *Each round is followed by a HEAVY 30' Zercher Carry


  • October 17, 2017


    Open Training - 9:30 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm


    WOD // FOR TIME

    70 Walking Lunges

    60 KBS @ 53# / 35#

    50 Double Unders

    40 Goblet Squats @ 53# / 35#

    30 Deadlifts @ 225# / 155#

    20 HSPU

    10 Burpee Pull-ups


  • October 16, 2017

    Open Training - 9:30 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm


    STRENGTH // SQUAT CLEAN THRUSTER // HEAVY

    WOD // FOR TIME

    Row 1000 meters
    Then three rounds, 21, 15, and 9 reps of:
    GHD Situps
    Back Extensions

  • October 14, 2017



    PARTNER WOD @ 0930

    TEAM SERIES // EVENT #7

    Rx’d Workout

    On a 20-minute clock, for max reps/pounds:

    Partner 1:

    0:00-2:00 Handstand push-ups

    2:00-4:00 Rest

    4:00-6:00 Double-unders

    6:00-8:00 Rest

    8:00-10:00 1-rep-max back squat

    Then, Partner 2:

    10:00-12:00 1-rep-max back squat

    12:00-14:00 Rest

    14:00-16:00 Double-unders

    16:00-18:00 Rest

    18:00-20:00 Handstand push-ups

    Scaled Workout

    On a 20-minute clock, for max reps/pounds:

    Partner 1:

    0:00-2:00 Hand-release push-ups

    2:00-4:00 Rest

    4:00-6:00 Single-unders

    6:00-8:00 Rest

    8:00-10:00 1-rep-max back squat

    Then, Partner 2:

    10:00-12:00 1-rep-max back squat

    12:00-14:00 Rest

    14:00-16:00 Single-unders

    16:00-18:00 Rest

    18:00-20:00 Hand-release push-ups

    Tiebreak: None


    *Prior to starting this workout, each athlete will need tocreate a station to perform handstand push-ups. This is a20-minute workout, with the  rst athlete working duringthe  rst 10 minutes, and the second athlete workingduring the second 10 minutes. This workout beginswith the  rst athlete standing tall. At the call of “3, 2, 1...go!” the athlete will kick up to the wall and complete asmany handstand push-ups as possible before the clockreaches 2:00. They will then rest until the clock reaches4:00. From 4:00-6:00, they will complete as many double-unders as possible. They will rest until the clock reaches8:00, at which point they will have until 10:00 to  nd a1-rep-max back squat. Plates smaller than 1⁄2 lb. maynot be used. There is no limit to the number of attemptswithin the 2-minute time window.

    The second athlete will perform the same exercises asthe  rst athlete but in the opposite order: back squatfrom 10:00-12:00, double-under from 14:00-16:00 andhandstand push-up from 18:00-20:00.

    The team’s score is the sum of all the reps completedduring the handstand push-ups and double-unders,and the weight in lbs. of the heaviest squat fromeach athlete. For example, if Athlete 1 completes 40handstand push-ups, 160 double-unders and a maxsquat of 350 lb., and Athlete 2 completes 35 handstandpush-ups, 175 double-unders and a 250-lb. squat, theteam’s score will be 1,010.

  • October 13, 2017

    Low-Carb, High-Fat Is What We Physicians Eat. You Should, Too


    http://www.huffingtonpost.ca/evelyne-bourdua-roy/low-carb-high-fat-is-what-we-physicians-eat-you-should-too_a_23232610/


    Open Training - 9:30 am

    Open Gym - 4:30 pm

    Complete as many rounds as possible in 15 minutes of:
    50-ft. handstand walk
    50-ft. broad jump
    50-ft. lunge

  • October 11, 2017

    Open Training - 9:30 am, 3:30 pm

    Open Gym - 5:30 pm


    4 minutes to complete:

    10 clean & jerks

    10 backwards burpee box jump overs

    10 squats

    10 push-ups

    SUCCESS = repeat scheme, time extends to 8 minutes

    SUCCESS = repeat scheme, time extends to 12 minutes

    SUCCESS = repeat scheme, time extends to 16 minutes

    SUCCESS = repeat scheme, time extends to 20 minutes

    *if you are unable to extend your scheme through 20 minutes complete the following:

        - 30 dynamic get-ups @ 45/35-lbs

        - 400 mtr run with 45/35-lbs

        - 30 bumper plate burpees


    STRONGMAN - 4:30 pm


    A. Front Squat // 2-2-2-2-2-2-2

    B. Progressive Sled Push

    C. WOD // 3 rounds of:

            15 - Russian KBS @ 70/53-lbs.

            15 - DB Snatch @ 50/35-lbs.

            15 - KBSDLHP @ 70/53-lbs.

  • October 10, 2017

    Open Training - 9:30 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm


    STRENGTH // CLOSE GRIP BENCH PRESS >> work to a heavy set of 3, then sets of 3 until failure

    WOD  // 4x500 MTR ROW >> rest as needed between efforts

  • October 9, 2017


    "The Future of CrossFit Lake Stevens"

    CrossFit Lake Stevens is taking a step forward and making some changes that will have a positive impact on our community. I have spent a considerable amount of time over the last year praying, seeking advice & reevaluating my position as the owner & head coach at CrossFit Lake Stevens. I want you to know that by no means was this decision a knee jerk reaction. 

    On November 1st I will be passing the torch as the owner & head coach, making way for Coach KC & Sydney the Gym Dog. You will see both of them at the gym on a regular basis. I encourage you to introduce yourself & feel free to address any questions you have about the changes coming for CFLS. KC is a great guy with a mad passion to help people learn to love fitness & build strength. KC was a thoughtful & informed choice to lead CrossFit Lake Stevens into the next chapter of it's history & I'm excited for both KC & you, our community.

    CrossFit has been a place of refuge for me. I found solace in the CrossFit community & bringing people into this community became my passion! The relationships I've nurtured while steering this ship over the last decade are very special to me.

    I want to thank all of my coaches, past & present! You all are what helped make this community thrive. The countless hours of instruction, dedication and most importantly your friendship is priceless.

    To all of our members, those who have just begun your CrossFit journey, those who have been with me for years & those who were present when I knocked out my teeth; YOU are what makes our community special. Every WOD I programmed was designed with "YOU" in mind. Every event we held was to bring "US" closer as a community. Thank you.

    To my person, Miss Angie... thank you for standing by me over the last 4 years. You have always been a voice of reason & given me the support I needed. I love you.

    Over the years I have had an opportunity to learn, practice with & soak up knowledge from so many. In that regard I am blessed. Dave Werner & Nancy Meenan from CrossFit Seattle were instrumental in the early days of not only learning the CrossFit method but helping me start my affiliate. Kurtis & Laurie Bowler from Rainier CrossFit have been model examples with a wealth of advice. Their friendship & dedication to this community is second to none. Jeff & Charity Vale, founders of CrossFit Snohomish, not only introduced me to CrossFit, they have become some of my closest friends. Incredible athletes & exemplary affiliate owners, Jeff & Charity have always been there for me. I cannot thank them enough! Robb Wolf who helped run my first ever Level One & helped me to understand nutrition better than I could've imagined. Mike Burgener helping me learn to clean & snatch when I was wet behind the ears! Coach Burgener has touched the lives of so many & his techniques still course through the veins of our gym every week. Nadia Shatila from CrossFit Belltown is a shining example in the CrossFit community. Her polished teaching style & knowledge of the CrossFit method are beyond admirable. If you haven't visited her gym put it on your bucket list! Gorgeous! Josh Everett & Stephane Rochet for giving me the tools to not only refine my Olympic Lifting, but successfully lead a group to do the same!

    After Coach KC takes over at the helm you will still have me as a coach. And, I intend to workout often next to you in class. CrossFit Lake Stevens is my home and I plan to stay!

    Please feel free to contact me with any questions you might have:

    Coach JrO / 425.239.4503 / crossfitlakestevens@gmail.com


    Open Training - 9:30 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm

    BuyiN = 50 inverted or backwards burpees

    "Not 4 Time"

    7-6-5-4-3-2-1 rep rounds of...

    L-Pull-ups

    SDLHP @ 135/95 - lbs.

    Russian Dips

    CA$HOuT = 50 inverted or backwards burpees





  • October 7, 2017


    TEAM SERIES WOD #6 @ 0930

    Rx’d Workout

    21-15-9 synchronized reps for time of:

    Dumbbell snatches
    Bar muscle-ups

    Men use 50-lb. dumbbell

    Women use 35-lb. dumbbell


    Scaled Workout

    21-15-9 synchronized reps for time of:

    Dumbbell snatches
    Pull-ups

    Men use 35-lb. dumbbell

    Women use 20-lb. dumbbell

    Time cap: 30 minutes

    Tiebreak: None

  • October 6, 2017


    Come out and support Lake Football tonight!!

    WHEN: 7:00 pm kickoff

    WHERE: Glacier Peak High School, Snohomish


    Open Training - 9:30 am

    Open Gym - 4:30 pm

    SKILL // TURKISH GET-UPS

    STRENGTH // 4RM BARBELL OH LUNGES

    WOD // 3RFT 

        - 10 deadlifts

        - 10 power cleans

        - 10 front squats

        - 10 push press

    MEN = 95# // WOMEN = 65# 


  • October 5, 2017


    ROLL CALL! ✋🏻 ... prepping for our Nutrition Class 10.12.17 @ 5:30pm and SO excited Gena @nwfitmeals 🥒🥕will be joining us for a tasting!! If you haven't tried NW Fitmeals you must come! We'd L🍅VE a headcount. This is a great opportunity to wrap your mouth around some of the finest, cleanest, yummiest ingredients. Your own personal meal prep company that goes beyond just meal prep! A L🥑T of attention goes into the food they make. NWFitmeals makes their own ghee butter, mayo, sauces, sausage, ranch, sriracha, spices and marinades. They truly believe in clean eating and source only the finest ingredients to fuel serious athletes. Food is NEVER FR❄️ZEN. Macros are in MyFitnessPal. They deliver right to our gym on Mondays so our members can enjoy the freshest food possible! Having this resource as a #crossfit athlete is invaluable and {trust me} makes mealtime SIMPLE! #fitfood #nwfitmeals #macros #paleo #cleaneating #bethereorbesquare

    Message or email us if you plan to come and taste some good eats:

    TEXT: 425.239.4503
    EMAIL: crossfitlakestevens@gmail.com


    Open Training - 9:30 am, 3:30 pm

    Open Gym - 5:30 pm

    Part #1

    Back Squat, work to a heavy set of 5... then do 3X5 @ that load

    Part #2

    5RFT of...

    7 OHS Left Arm

    7 KBS

    7 OHS Right Arm

    7 KBS

    MEN = 70# KB / WOMEN = 53# KB

    *16 minute time cap


    Olympic Lifting - 4:30 pm

    BuyiN = 50 calorie row

    WOD: Work for 30 minutes through our Clean Complex:

        - Squat Clean + Hang Power Clean + Hang Squat Clean 

    ...Work through all 3 movements without dropping the bar & without resting the bar on the floor. Continue to add weight until form & technique break down.

    CashOuT = 50 calorie row

  • October 4, 2017

    Open Training - 9:30 am, 3:30 pm

    Open Gym - 5:30 pm


    Record the following MAX EFFORT skills...

    A. Four minutes MAX Wall Climbs

    B. Four minutes MAX CAL Airdyne

    C. Four minutes MAX Wallball shots @ 12-ft. / 10-ft.

    D. Four minutes MAX Distance Rowing

    E. Four minutes MAX Clean n' Jerk @ 1/2 BW


    STRONGMAN - 4:30 pm


    4 Rounds For Time

    8 x Axle Deadlifts @ 193/153-lbs

    16 x Lateral Jumps

    3 x 50ft Farmers Carry Shuttles @ 70/53-lbs per hand

    400m Run

  • October 3, 2016

    Open Training - 9:30 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm

    Part #1

    SNATCH // 3 POSITION // HEAVY

    Part #2

    "For Time"

    200 meter waiters walk @ 35/25-lbs.

    45 Toes through Rings

    200 meter waiters walk

    45 V-ups

    200 meter waiters walk

    45 Front Squats @ 135/95-lbs.


    *20 min cap



  • October 2, 2016

    Open Training - 9:30 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm


    30 minute AMRAP of...

    10 wallball shots @ 20/14

    10 ghd situps

    3 ring muscle ups

    10 dumbbell snatch @ 40/25

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