Lynnwood CrossFit

Thursday Deadlift max 5′s Followed by Sled drag Domination

Wednesday Snatch Drills ( Coaches choice) Annie! Fight Gone Bad Details!! Sept 17th. Heat Times: 8:00am 8:30am 9:00am 9:30am 10:00am (championship edition, 5 rounds) 11:00am 11:30am (championship edition, 5 rounds) 12:30 – hang out and talk and stuff. 1:00 GO HOME SIgn up for your heat in the club, post to comments if you’re coming [...]

Tuesday Ladies: HSPU and Dead Hang pull-up testing day. Once finished Ladies will Row 10x300m all out with 2 min rest. Dudes: 5k Row testing day. (suck it up) Once dudes finish rowing they will max out their weighted dead hang pull-pup. Kelly swingin’ on a mountain top PS. I was so terribly tempted to [...]

Today we’re doing Lynne! Lynne is 5 Rounds not for time, for reps! Bench Press Bodyweight Pull-Ups Rest quite a bit between rounds but as little as possible between Bench and Pull-Ups. More pics to follow!

Sunday! Make up Day

Saturday Angie

Friday HSPU Practice, maybe a ladder, maybe negatives. WOD: Military Press 5 reps, Bent Row 5 Reps, Hang Power Clean 5 Reps Rest 2 min, 5 rounds. Attempt to not put the bar down. Add weight reach round.

Thursday! Make Up day for the 20 WOD challenge, any WOD may be done from the challenge so far, heck you can even do two!

Wednesday! 15 Rep Squat Clean max (as far as I know that is NOT a typo) WOD: One round of Bike 1 mile, row 800m, run 400m Ed and Dinah running amuck around the city! Here’s the video of Matt Fosters Helo Rescue after his 40 foot crevasse fall on the way to Mt. Rainier’s [...]

Tuesday Helen Testing Day On this day only, during classes, the Helen leader board will be established. If you want to have a chance at getting your name up there, show up Today and get after it! Doing it as Rx’d isn’t important but scaling methods will be noted clearly to allow for the correct [...]