Monthly Archives: Jan 2018

Saturday, January 20th

Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Strict Pullup x 3-5 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position...

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Friday, January 19th

A) 5 sets of: Front Squat x 5 reps Rest 2 minutes  B) Row 5000 meters with the monitor flipped over out of  view. Only at the 15 minute mark can you turn the screen over to finish with stats in your view. A) 5 sets of: Front Squat x 5 reps Rest 2...

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Wednesday, January 17th

A) Every minute, on the minute, for 12 minutes (3 sets of each): Minute 1: Ring Pull-Up x 3-5 reps Minute 2: Strict Pullups x 3-5 reps Minute 3: Landmine Rows x 8-10 reps (Left Arm) Minute 4: Landmine Rows x 8-10 reps (Right Arm) B) On the...

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Tuesday, January 16th

Open Registration is Live -CrossFit A) On the minute, for 10 minutes: 1 Power Clean + 1 Push Jerk + Split Jerk  Load with 70-80% Push Press to drill technique B) 4 Rounds 21/15 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks 155/105 The weight...

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Monday, January 14th

The Dunk take will be here Monday, the 21st! Lonely No Longer CrossFit Journal A) 3 Rounds For Times 50-ft Dumbbell Front Rack lunges 50/35 40 Double unders 30 Wallballs 20/14 20 Pull-ups 10 Burpees Rest 5 minutes between sets (Scale the volume...

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Saturday, January 13th

Pierce County Deputy Daniel McCartney lost his life in the line of duty this week. He was fatally shot late Sunday night while responding to a burglary. He was 34 years old, and leaves behind a wife and 3 kids. He was also a CrossFit Coach and...

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Friday, January 11th

Handstand Like a Boss -Athlete Daily A) 4 Minute AMRAP 21 – 15 – 9: Calorie Assault Bike Thrusters 95/65 Rest  1 minute B) 4 Minute AMRAP 15 – 12 – 9: Row for Calories Hang Squat Cleans 95/65 Rest 1 minute C) 4 Minute AMRAP 12 – 9 – 6: Lateral...

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