• Wednesday January 17th

    WOD
    Conditioning
    AMRAPx 12
     5 Deadlifts 225/155
    10 HSPU
    15 GS Box Jumps 24/20

    BB/Strength
    Deadlift
    3-3-3-3-3 *Heavy

    FX
    AMRAPx12
    5 Deads 185/125 155/105
    10 Scaled HSPU/Pike/DB Press
    15 GS Box Jumps 20/14

    Deads
    3-3-3-3-3

  • Tuesday January 16th

    WOD

    BB/Strength

    EMOMx15
    1-3 Snatch Climbing
    P/S/S make sure you get some SS in prep for conditioning


    Conditioning 
    For Time
    9/7 Muscle Ups B/R
    9 Squat Snatch 135/95
    7/5 Muscle Ups
    7 Squat Snatch
    5/3 Muscle Ups
    5 Squat Snatch
    Sub 2:1 C2B Pull Ups

    FX
    EMOMx15
    Snatch 1-3 Reps climbing *quality vs quantity



    For time
    18 Banded C2B 0r Pull Ups
    9 Power Sn + OHS
    14 Banded C2B or Pull Ups
    7 Power Sn + OHS
    10 Banded C2B or Pull Ups
    5 Power Sn + OHS


  • Monday January 15th

    WOD

    Rest Day
    Open/Active Recovery 11-1 and 5:00-6:30

  • Sunday January 14th

    WOD

    BB/Strength

    EMOMx10 climbing
    1 Squat Clean Thruster

    Conditioning
    5 RFT of
    20 Pull Ups
    20 Push Ups
    20 Sit Ups
    20 Air Squats

    FX
    EMOMx10
    1 Sc CL Thruster climbing


    3-5 Rnds of
    15 Pull Ups
    15 Push Ups
    15 Sit Ups
    15 Air Squats  





  • Saturday January 13th

    2 Days left until the deadline for equipment fund

    HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

    WOD
    BB/Strength
    2 Person Teams
    EMOMx14 alternating w partner
    Odd-1-3 Power Cleans climbing
    Even- Rest

    Conditioning
    AMRAPx16 w/ Partner
    3 Wallballs 3 Hang Power Cleans 3 Lateral Burpees
    6 Wallballs 6 Hang Power Cleans 6 Lateral Burpees
    9 Wallballs 9 Hang Power Cleans 9 Lateral Burpees

    Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.
    HPC load = 1.135/95 2. 115/85 3. 95/65 scale as needed




  • Friday January 12th

    3 Days left until the deadline for equipment fund
    HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE


    WOD
    AMRAPx18
    18 II Unders
    15 GS Box Jumps 24/20
    12 Toes 2 Bar
    9 S2OH 115/85

    FX
    AMRAPx18
    18 II's or 3 att +15 Singles
    15 GS GS Box Jumps or Step Ups
    12 Sit Ups
    9 S2OH 95/65

  • Thursday January 11th

    WOD

    Rest Day
    Open/Active Recovery  11-1 and 5:00-6:30

  • Wednesday Jan 10th

    5 days for equipment deadline
    HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

    WOD

    Part 1
    Amrapx5
    3 Front Rack Lunges 45/35
    3 Pull Ups
    6 FRL
    6PU
    9FRL
    9PU
    etc until time expires

    rest 5:00
    then

    12.2
    AMRAPx10
    30 Snatches 75/45
    30 Snatches 135/75
    30 Snatches 165/100
    max snatch 210/120



  • Tuesday January 9th

    Equipent Fee Deadline Jan 15th
    HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

    WOD
    BB/Strength
    Back Squats Climbing
    3-3-3-1-1


    Conditioning

    AMRAPx18
    100 II Unders
    50 Sit Ups
    25 Medball Sq Cleans 20/14
    80 II Unders
    40 Sit Ups
    20 MB Sq Cleans
    60 II Unders
    30 Sit Ups
    15 MB Sq Cleans
    40 II Unders
    20 Sit Ups
    10 MB Sq Cleans
    20  II Unders
    10 Sit Ups
    5 MB Sq Cleans

    FX

    Back Squats
    3-3-3-3-3

    Amrapx18
    200 Single Unders 
    50 Abmat Sit-ups 
    25 Med-ball Squat Cleans (20/14)

    160 Single Unders 
    40 Abmat Sit-ups 
    20 Med-ball Squat Cleans (20/14)

    120 Single Unders 
    30 Abmat Sit-ups 
    15 Med-ball Squat Cleans (20/14)

    80 Single Unders 
    20 Abmat Sit-ups 
    10 Med-ball Squat Cleans (20/14)

    40 Single Unders 
    10 Abmat Sit-ups 
    5 Med-ball Squat Cleans (20/14)



  • Monday January 8th

    "Urgent Equipment Fee Deadline Jan 15th"

    HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

    WOD
    BB/Strength
    EMOMx12 climbing
    Min 1-3 3 Hang Cleans P/S/S
    Min 4-6 2 Hang Cleans P/S/S
    Min 7-12 1 Hang Cleans Heavy as possible


    Conditioning
    “Dirty 30”
    30 reps of each movement
    For Time
    Box Jumps 20”
    Jumping Pull Ups
    KBS 1 pood
    Walkng Lunges
    Knees 2 Elbow
    Push Press 45/35
    Hips Xtensions/Supermans
    wallballs 20/14
    Burpees
    II Unders
    Time Cap . 20:00

  • Sunday January 7th

    "Equipment Fee Deadline Jan 15th"

    HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE



    WOD
    Rest Day CLOSED

    Good luck to all the athletes competing this weekend in OK..

  • Saturday January 6th

    "Equipment Fee Deadline Jan 15th"
    HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

    WOD

    “Chemo”
    5 RFT of:
    Run/Row 400m or 100 II’s
    3 Power Snatches
    6 OHS
    9 Squat Cleans
    12 Shoulder to OH
    RX1- 135/95 RX2-115/85 RX-95/65
    SCALE AS NEEDED

    *This can be a 30:00+ minute wod. Feel free to partner up and split work as needed or alternate movements.

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