06-02-12 WOD

TEAM WOD:

In groups of 2, each partner must perform:

50 Back Squats (45/35)
40 Med Ball Sit Ups
30 Push Presses (45/35)

20 Partner Burpees

50 Front Squats (45/35)
40 Med Ball Sit Ups
30 Push Presses (45/35)

20 Partner Burpees

50 Overhead Squats (45/35)
40 Med Ball Sit Ups
30 Push Presses (45/35)

20 Partner Burpees

For all movements except the burpees:
While one partner is working, the other partner is kneeling and holding a kettlebell (53/35). The kettlebell must be held with two hands, by the horns, handle facing upward, directly in front of the chest. This partner may not sit on their heels and must stand before releasing the kettlebell (no dropping of the bell from the kneeling position). Reps may only be completed if a partner has the bell in this position.

Partner burpees:
Partners face each other while performing their burpees, high-fiving each other with both hands while jumping. High-five must occur in mid-air.


Reminder: ECG is holding a acupuncture info session and demo after the 10:15AM class!

06-01-12 WOD

SKILL WORK:

Double Kettlebell Jerks

WARM UP DRILL:

6 Sets with Double Kettlebells (4 minutes without putting bells down, lighter than WOD weight)
20 Second Rack Hold / 20 Second Overhead Hold

WOD:

3 Rounds:
Run to Tracks & Back
15 UNBROKEN Double Kettlebell Jerks (53/35)*
Farmer's Walk to Pole & Back (do not set bells down after jerks)**

*If you drop the bells before 15 reps have been completed, the count begins at 0.
**Keep the handles in your fingers, not your palms.

05-31-12 WOD

(from Big James)


WOD:
7 Rounds:
10 Air Squats
5 Hand Release Push Ups
5 Jumping Lunges (each leg, 10 total)
Bear Crawl Length of Gym & Back

05-30-12 WOD

WOD:
On the minute, Kalsu-style
5 Box Jumps (20”/24”)*
Max Rep Hang Power Snatches (115#/85#)
The goal is to complete 100 total hang power snatches.

At the beginning of every minute perform 5 box jumps, for the rest of the minute perform as many hang power snatches as you can during that minute. At the beginning of the next minute perform 5 box jumps and then max rep hang power snatches and so on until you reach 100 total hang power snatches.
Post the total number of minutes it took to reach 100 hang power snatches.

*If you cannot complete your box jumps in 20 seconds, drop 2 reps.
There is a 30 minute cut off on this WOD, unless approved by a coach.

05-29-12 WOD

SKILL:
5 x 30 sec hand stand holds (30 sec rest between efforts)


WOD:
A little somethin'-somethin' from Crossfit.com

21-15-9
Front squat (95/65)
Burpee
Pull-up

05-28-12 MEMORIAL DAY WOD

Coach Ty made this WOD in honor of Sgt. Stacey and it's my favorite WOD that we do at SODO. Come honor his memory and all of our service men and women with this WOD on Monday at 10AM and 12:15PM. SGT. STACEY THE LINE IN THE SAND 23 - 15 - 9 Box Jump Burpees Dead Lift (185 / 95)* Overhead Carry to Pole & Back *Firebreathers, go HEAVY on the deadlift. Somethin' that makes you feel alive. 

05-26-12 WOD

"Filthy 50"
50 Box jump (24'/ 20')
50 Jumping pull-ups
50 Kettlebell swings - USA (53/35)
50 Walking Lunge Steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/10)
50 Burpees
50 Double unders (or 150 singles, both feet leave and land at the same time, no skipping)

The CrossFit Games NW Regional is this weekend in Puyallup. Athletes from all over the Northwest have come to duke it out for a spot to the CrossFit Games is summer. This is a great opportunity to see what CrossFit is all about. Come check it out!