• Post Featured Image

    19 JUNE 2017

    Announcements

    Yoga 8am Saturdays/7:30pm Thursdays
    Swim WOD- July 8th 7:00am meet poolside
    SUP WOD- July 15th 12pm @ Seafarer's Park
    Community Event: Camping @ Neah Bay July 22, 23



    Monday June 19, 2017

    Strength:
    Front Squat (80%3)3

    WOD:
    4 Rounds for Time
    12 Front Squats (135/95)
    15 Chest to Bar Pull Ups
    18 GHDSU

  • 20 JUNE 2017

    Tuesday June 20, 2017

    Strength:
    Run Conditioning
    5X200m, :20 rest

    WOD:
    4 Rounds
    10 Cal Bike
    12 Burpee
    15m Heavy Prowler
    Rest 1:30 between rounds

  • 21 JUNE 2017

    Wednesday June 21, 2017

    Strength:
    4x9 Strict HSPU

    WOD:
    EMOMx15
    Min 1: 15 Wallballs (20/14)
    Min 2: 15 KB Swings (53/35)
    Min 3: 15 Box Jumps (24/20)
    Min 4: 15 Push Press (95/65)
    Min 5: 15 Cal Row

  • 22 JUNE 2017

    Thursday June 22, 2017

    Strength:
    Super Slows

    WOD:
    AMRAP 13
    10 KB Burpee Box Overs (24"-53#/20'-35#)
    10 GTO (53/35)
    20 Chin Ups


  • 23 JUNE 2017

    Friday June 23, 2017

    Strength:
    Clean & Jerks
    60%/2
    65%/2
    70%/2
    75%/2
    (80%/2)2

    WOD:
    For Time
    10 Jerks (205/145)
    20 Pistols (10/side)
    30 GHDSU
    40 Wallballs (20/14)
    50' HS Walk
    60 Cal Row
    50' HS Walk
    40 Wallballs (20/14)
    30 GHDSU
    20 Pistols
    10 Jerks (205/145)

  • Post Featured Image

    12 JUNE 2017

    Monday June 12, 2017

    Strength:
    3 RFT:
    10 Front Squats
    5 Strict Chest To Bar Pull- Ups

    WOD:
    "Cement Mixer"
    Every 3:00 for 7 Rounds
    400m Run
    12 Toes to Bar

  • 13 JUNE 2017

    Tuesday June 13, 2017

    Strength:
    Snatch
    60%/2
    65%/2
    70%/2
    (75%/2)2

    WOD:
    5RFT:
    15 OHS (115/85)
    12 Pull Ups
    Directly into:
    5RFT:
    15 Cal Row
     12 Ring Dips

  • 14 JUNE 2017

    Wednesday June 14, 2017

    Strength:
    3x8 Strict Press
    3x8 Dumbell Row

    WOD:
    EMOMx20
    Odd: 20/16 Cal Bike
    Even: 18 Russian KB Swings (70/53)

  • 15 JUNE 20147

    Thursday June 15, 2017

    Strength:



    WOD:

    TBA


  • 16 JUNE 2017

    Friday June 12, 2017

    Strength:
    3 Sets
    1:00 Plank
    1:00 Side Plank
    Rest :30 sec between each set

    WOD: 
    AMRAP 6
    42 Double Unders
    30 Wall Balls (20/14)
    18 Toes to Bar
    Rest 5 min
    AMRAP 6
    21 Double Unders
    15 Wall Balls (20/14)
    9 Toes to Bar

  • Post Featured Image

    5 JUNE 2017

    Monday June 5, 2017

    Strength:
    Back Squat (65%/3)3

    WOD:
    4 RFT:
    400m Run
    9 Odd Heavy Object over shoulder

  • 6 JUNE 2017

    Tuesday June 6, 2017

    Strength:
    6x6 Strict HSPU

    WOD:
    3 RDS
    21 Cal Row
    18 Hang Power Cleans
    15 Step Back Lunges
    12 Over-the-bar-burpees

  • 7 JUNE 2017

    Wednesday June 7, 2017

    Strength:
    Power Clean & Power Jerk
    60%/2
    65%/2
    70%/2

    WOD:
    EMOM X16
    Minute 1: 7 Deadlifts + 7 Box Jumps
    Minute 2: 15/12 Cal Bike
    Minute 3: 7 Wallballs + 7 C2B Pull ups
    Minute 4: 15/12 Cal Row


  • 8 JUNE 2017

    Thursday June 8, 2017

    Strength: 
    Super Slows
    Bulgarian Split Squats
    Push Ups

    WOD: 
    AMRAP 11
    10 KB Push Press
    15 Power Snatch
    5 Bar Muscle Ups

    **Yoke Carry 2x60'**


RSS Feed