04-21-2018 "Hero Wittman"

7 rounds for time of:
15 Kettlebell Swings, 1.5/1 pood
15 Power Cleans, 95/65 lbs
15 Box Jumps, 24/20 in

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

 

Annie Malone
04-20-2018

Partner Friday WOD
Bring a Friend for Free on Fridays!
Open Gym during all class times on Fridays!!

Strength:
Wendler week 4 Deload Week
(Do Not go over your %)
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Partner Metcon:
Competing AGAINST your partner -
In 8 minutes one person rows 300m while the other person Double Unders for reps.
When the 300m is up, switch places.
Share the rower
Keep alternating every time the 300m is rowed.
Final score is the total number of Double Unders performed.

 

Annie Malone
04-19-2018

Mobility Thursday for 10 minutes

For time
2 rounds
Run, 200 m
20 Toes-to-bars
10 One Arm Dumbbell Snatch (Alternating)s, 20 kg
Run, 200 m
20 Hand Release Push-Ups
10 Dumbell/Kettlebell Hang Power Cleans, 40 kg

 

Annie Malone
04-18-2018 "Hero DT"

Strength:
Wendler Week 4 Deload
(Dont go over your %)
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon:
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Annie Malone
04-17-2018 "Open 16.3"

Skill:
6 rounds of:
2 Hang Snatches
2 Hang Snatches
2 Snatches

Metcon:
 Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups

Annie Malone
04-16-2018 "Challenge Test WOD"

Strength:
Wendler week 4 Deload week
Back Squat (Do not go over %)
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon:

Challenge test WOD
5 rounds, 2 mins per station, of:
Row (calories)
Rest 15 secs
Shoulder Press, 95/65 lbs
Rest 15 secs
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Annie Malone
04-14-2018 "Hero Coffland"

Hang from a pull-up bar for 6 minutes
Each time you drop from the bar,
perform: 800-m run
30 push-ups


U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run.

He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Annie Malone
04-13-2018

Open gym Friday during all Class times
Partner WOD Friday

Strength/Skill:
Back Squat 1x5 at 75% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x1+ at 95% 1RM

Metcon:
As a Team of 2 Complete for Time:
40 Deadlifts (225#/155#)
40 Chest-to-bar Pull-ups
40 Up And Over Box Jumps (24"/20")
40 Ground To Overheads (135#/95#)
4 Rope Climbs (15 ft.)

* Alternate work with your partner, one works at a time.
** One bar, deload for GTO

Annie Malone
04-11-2018

Strength:
Back Squat 1x5 at 75% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x1+ at 95% 1RM

Metcon:
For time:
50 Kettlebell Swings, 32/24 kg
40 Pistols (Alternating Legs)s
30 Burpee Box Jumps
20 Handstand Push-ups
10 Muscle-ups

Annie Malone
04-10-2018 "open WOD 17.2"

Skill Work:
Snatch work for 10 Minutes

Metcon:
As many reps as possible in 12 mins of:
2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Toes-to-bars 8 Dumbbell Power Cleans, 50/35 lbs
-- then --
2 Rounds of:
Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans, 50/35 lbs

etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. * every 5-foot interval of the 50-ft, represents 1 rep of the lunge

Annie Malone
04-09-2018

Strength/Skill:
Back Squat 1x5 at 75% 1RM
Back Squat 1x3 at 85% 1RM
Back Squat 1x1+ at 95% 1RM

Metcon:
For time:
15 Thrusters, 135/95 lbs
Run, 200 m
20 Thrusters, 95/65 lbs
Run, 400 m
30 Thrusters, 65/45 lbs
Run, 800 m

Annie Malone
04-07-2018 "Hero Roy"

Tonight from 5:30pm-7:30pm Adult Only Party for end of the Open.  Bring a side dish to share!!     Puget Sound Entertainment Center!

5 rounds for time of:
15 Deadlifts, 225 lbs
20 Box Jumps, 24 in
25 Pull-ups


Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Annie Malone
04-06-2018

Bring a Friend for free on Friday
Open Gym during all Class times Today only!

Saturday 5:30pm-7:30pm Open Party for Athletes at Puget Sound Entertainment Center in Yelm Wa, Bring a dish to share and your BYOB Wine, Beer, Champagne, Cider only.

Strength/Skill:
Wendler Week 2
Back Squats
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon: Partner WOD
Complete as many rounds as possible in 20 mins of:
6 Sprints, 100 ft (You go I Go)
Partner Wheelbarrow, 50 ft (You 25ft then me 25ft)
30 Push Press, 45/35 lbs (15/15)
Partner Wheelbarrow, 50 ft
20 Air Squat (Jumping)s

Annie Malone
04-05-2018

Mobility for 15 Minutes

Metcon:
Complete as many rounds as possible in 7 mins of:
5 Box Jumps, 30/24 in
3 Cleans, 225/155 lbs

1 weighted pull-up 20/10lbs

Annie Malone
04-04-2018

Strength/Skill:
Back Squats
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders

Annie Malone