11-19-2018

Thursday schedule
Happy Thanksgiving!
6:30am and 8:00am ONLY!!!

Friday schedule
Black Friday
9am ONLY CLASS TIME!!!

Saturday Regular schedule!

Strength:
Wendler Week 2
Bench Press
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
21-15-9 reps, for time of:
Run, 200 m
Power Snatch, 95/65 lbs
Run, 200 m
Overhead Squat, 95/65 lbs

Annie Malone
11-17-2018 "Hero Johnny"

With a partner, for time:
Run, 600 m (each)
-- then --
3 rounds of:
19 Row Calories (each)
87 Erg Jump Overs
7 Rope Climbs
-- then --
Run, 600 m (each)

CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice. This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness. Life was not always easy, but that did not slow him down. In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard). Sadly, Johnny died too early 10 years ago this coming November 29th. This workout reflects many aspects of Johnny’s life. He was born in 1987, which is why we have 87 Erg Jump Overs. He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 Rope Climbs. And together as partners you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life. The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jumps represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground. So, have fun, enjoy, and celebrate Johnny’s life!

Annie Malone
11-16-2018 "Team America"

Open Gym Friday during all class times
Bring a friend for FREE

Strength/skill:
Wendler week 1
Bench Press
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon:
*In teams of two complete:
For Time:
100 Kettlebell Swings 55 lbs
50 Burpees
15 Muscle-ups
10 Snatches 145 lbs
15 Muscle-ups
50 Burpees
100 Wall Balls 20 lbs

Post total time. Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.

Annie Malone
11-15-2018

Skill:
ROM WOD 20 minutes

Metcon:
3 rounds
10 Dumbbell Front Rack R Overhead Lunges, 50/35 lbs
5 Dumbbell Man Makers, 50/35 lbs
8 Alternating Pistols
10 Dumbbell Front Rack L Overhead Lunges, 50/35 lbs 

Annie Malone
11-14-2018 "Hero Jack"

Strength/Skill:
Wendler week 1
Bench Press
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM

Metcon:
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Annie Malone
11-13-2018

OLYMPIC LIFTING CLASS AT 6PM

Skill:
10 minute EMOM
2 Power Clean + 1 Push Jerks
As heavy as possible but keep the technique pretty
Touch and goes on the Cleans

Metcon:
Complete as many rounds as possible in 9 mins of:
10 Power Snatches, 75/55 lbs
10 Chest-to-bar Pull-ups
10 Ring Dips

Annie Malone
11-12-2018

Strength/Skill:
Bench Press : 1 Rep Max

Record your best Bench Press 1 rep max lift. Only include the heaviest 1 rep,

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

Annie Malone
11-10-2018 "Hero Tiff"

In 25 mins do:
Run, 1.5 mi then in the remaining time, AMRAP of:
11 Chest-to-bar Pull-ups
7 Hang Squat Cleans, 155/105 lbs
7 Push Press, 155/105 lbs

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.

Annie Malone
11-09-2018

Open Gym Friday during all class times please use your time wisely.
Partner Wod!!!
Veterans Day WOD tomorrow please sign up and donate to RWB CrossFit Yelm team.

Partner WOD:
Roll dice and do work, as many rounds as possible in 25 mins of:
•2 = Run 200m
•3 = Get a drink of water
•4 = 50 Single Unders
•5 = 12 Lunges
•6 = 10 Push Ups
•7 = 8 Burpees
•8 = 10 Squats
•9 = 10 Sit Ups
•10 = 8 Ball Slams (40/20)
•11 = Touch someone and double reps they need to do on the next set
•12 = Row 200m

Annie Malone
11-08-2018

Skill:
20 min ROM WOD

Metcon:
As many rounds as possible in 8 minutes of:
200m run
20 push presses (Advanced: 95lbs, Intermediate*: 65lbs, Novice: 45lbs)
10 toes to bar

Annie Malone
11-07-2018 "Skipping Helen"

Skill/Strength:
10 minute EMOM
Deadlift : 1 Rep Max
Record your best Deadlift 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.

Metcon:
3 rounds for time of:
80 Double Unders
21 Kettlebell Swings 50/35
12 Pull-ups

Annie Malone
11-06-2018

OLYMPIC LIFTING TONIGHT AT 6PM

Skill:
10 min ROM WOD


Metcon:
18-15-12-9-6-3 reps, for time of:
AbMat Sit-up
Dumbbell Snatch, 44/35 lbs
Handstand Push-up

Annie Malone
11-05-2018

Strength/Skill:
you have 20 minute
Perform your 5rep max AMRAP
Goal is to double the reps
you may also if you have time find your 1 rep max

Meton:
Complete as many rounds as possible in 14 mins of:
5 Ring Muscle Ups
2 Rope Climbs
10 Box Jumps, 24/20 in

Annie Malone
11-03-2018 "Hero Lumber Jack 20"

For time:
20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lbs
Run, 400 m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit. This workout is in honor of these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

Annie Malone
11-02-2018

Today is Open Gym Friday during all class times
Bring a Friend for FREE on Fridays!

Strength/Skill:
20 rep front squat series
50% off your 5 rep max
retest will be Monday

Metcon:
Partner WOD:
For Time
100 Box Jump (24 in.)s (alternating every 1)
25 Burpees 
100 KB SDHP
25 Burpees 
100 Hollow Rocks
25 Burpees 
100 Fat jump ropes
25 Burpees 
100 Wall Balls 

box jumps alternate every 1 the rest of the movements brake up however you want

Annie Malone