• August 19, 2017


    TEAM WOD @ 0900

    With a 21 minute clock, teams will perform AMRAP of the following...

    Partner A.

    30' walking lunges, 1 dumbbell in each hand @ 50/35

    Partner B.

    30' overhead lunge, 1 dumbbell overhead @ 50/35

    *Partners will switch back & forth for 7 minutes

    then...

    Partner A.

    200 meter run, 1 dumbbell in each hand @ 50/35

    Partner B.

    200 meter run, 1 dumbbell overhead @ 50/35

    *Partners will switch back & forth for 7 minutes

    then...

    Partner A.

    30 Dumbbell Cleans, 1 dumbbell in each hand @ 50/35

    Partner B.

    30 Dumbbell Snatches, alternating hands @ 50/35

    *Partners will switch back & forth for 7 minutes

  • August 18, 2017

    30 years ago today one of my closest friends was killed in a head on car crash while on Highway 2. 

    Patrick Adam "Pocky" Gallagher was avid fisherman, loved baseball & was a member of the varsity wrestling team at Everett High School.

    Open Training - 9:00 am

    Open Gym - 4:30 pm

    "Pocky"

    25 minute AMRAP of...

    8 deadlifts, 225/155

    16 toes to bar

    87 double unders

  • August 17, 2017

    Open Training - 9:00 am, 3:30 pm

    Open Gym - 5:30 pm


    "The Bear Complex"

    Perform 5 rounds of 7 sets of the following sequence:

    Power Clean

    Front Squat

    Push Press

    Back Squat

    Push Press

    *Movements cannot be linked together today


    Olympic Lifting - 4:30 pm

    Hang Squat Clean + Split Jerk

    4X1 - 3X2 - 2X3 - 1X4


  • August 16, 2017

    Open Training - 9:00 am, 3:30 pm

    Open Gym - 5:30 pm

    "5RFTR"

    2:00 Sit-ups

    1:00 Goblet Squats

    :30 Burpees


    STRONGMAN - 4:30 pm

    Build to a 1RM Farmers Carry

    Then

    Tabata Farmers Carry @ BW


  • August 15, 2017

    Open Training - 9:00 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm

    A. Behind the Neck Jerk - 6X2

    B. 3RFMR of... 

        - 1MIN Barbell OH 

        - 1MIN Wallball Shots

        - 1MIN Barbell OH

        - 1MIN OHS    

    *MEN @ 135/20 - WOMEN @ 95/14

    C. Weighted Windmills - 50 reps

  • August 14, 2017


    Open Training - 9:00 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm

    A. Back Squat // 5x5

    B. Seated Box Jumps // 5x10

    C. 8 minute AMRAP of...

         10 tuck jumps

         10 kbs @ 53/35

         10 v-ups

  • August 12, 2017

    TEAM WOD @ 0900

    In teams of 2- 26 Minute AMRAP

    Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.

    Partner A runs 400 M Partner B does AMRAP Back squats from floor until A returns. Switch and repeat.

    Partner A runs 400 M Partner B does AMRAP Double Unders Switch and repeat.

    Partner A runs 400 M Partner B does AMRAP Burpees Switch and repeat.

    If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

  • August 11, 2017

    Open Training - 9:30 am

    Open Gym - 4:30 pm

    "Tabata"

    Tuck Jumps

    Push-ups

    Box Jumps @ 24"/20"

    Push-Press @ 95#/65#

    *8 rounds of each

  • August 10, 2017

    Open Training - 9:00 am, 3:30 pm

    Open Gym - 5:30 pm

    "Fran"

    21-15-9 rep rounds of...

    Thrusters & Pull-ups @ 95/65


    Olympic Lifting - 4:30 pm

    A. Heaving Snatch Balance, doubles

    B. Overhead Squat, triples

    C. 15-10-5 rep rounds of...

    Hang Power Snatch / OHS / Burpee Pull-ups

  • August 9, 2017

    Open Training - 9:00 am, 3:30 pm

    Open Gym - 5:30 pm

    "Heavy 17.5"

    10 rounds for time of...

    9 Thrusters @ 135/95

    35 Double Unders

    *12 min cap


    STRONGMAN - 4:30 pm

    5 Rounds For Time:

    30 x Cals Row
    15 x GHD Sit Ups
    7 x Tire Flips

  • August 8, 2017

    Open Training - 9:00 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm

    "Test Day"

    A. Max distance Broad Jump

    B. Max height Box Jump

    C. Fastest Rope Climb

    D. Max Distance Handstand Walk

  • August 7, 2017

    Open Training - 9:00 am, 3:30 pm, 4:30 pm

    Open Gym - 5:30 pm

    Part #1

    1RM Snatch

    Part #2

    "15 minute cap"

    For time:
    100 pull-ups
    80 GHD sit-ups
    60 one-legged squats, alternating
    40-cal. row
    20 dumbbell push presses

    M 100-lb. dumbbell
    F 70-lb. kettlebell

  • August 5, 2017

    TEAM WOD @ 0900

    2 person TEAMS...

    Each team has 11 minutes to establish a combined weight of:

    1RM Clean n' Jerk

    then...

    3 rounds for time of...

    40/30 - CAL ROW

    30 Squats w/ 95-lb. / 65-lb. stone

  • August 4, 2017

    Open Training - 9:00 am

    Open Gym - 4:30 pm

    "RX"

    AMANDA .45

    13-11-9-7-5 reps for time of:
    Muscle-ups
    Squat Snatches

    M 135 lb.   F 95 lb.

    "SCALED"

    13-11-9-7-5 reps for time of:
    Bar Facing Burpees
    Power Snatches

    M 95 lb.   F 65 lb.


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