CrossFit Lake Tapps

Tuesday WOD

Group

Skill:

Split Clean

MetCon:

Tabata Run

KTEs, 50 reps

Tabata Push Press

Kick Start

20-30 minutes cardio effort,

Get into a handstand somehow, anywhere (on a wall, feet on a chair with hands on floor, etc) and hold for as long as possible.

Robin Snider showing some balance play in the front squat.

Monday WOD

Group

Oly Warm-up

Skill:

Front Squat and other play...

MetCon:

As many rounds in 20 minutes of:

65lb Power Snatch, 12 reps

Push-ups, 10 reps

Kick Start

5 Rounds for time of:

Walking Lunge, 100m

KTEs, 20 reps

Phil, David, Karen and Heidi of KBA Racing.

Friday WOD

Group

Skill:

Drills!!

MetCon:

10 rounds of:

Row 250m

Bench Press, 21 reps

Kick Start

20-30 minutes cardio effort!

Lori Palomino, CrossFit Lake Tapps Trainer, in the Turkish Get-Up.

Thursday WOD

Group

Skill:

Clean & Jerk 1-1-1-1-1

Ring Work

WOD:

Pull-up Ladder

Kick Start

20-30 minutes of cardio!

What do we gain by bringing intensity?  We get that added kick to push through adversity, with the benefit of increased lean mass and lower body fat.  You can't expect to get somewhere else by doing the same old thing the same old way.  When you enter the doors of CrossFit Lake Tapps bring your A-game!  Come here for one purpose, to create the ultimate level of fitness.  

Wednesday WOD

Group

Skill:

Snatch 1-1-1-1-1

MetCon:

5 rounds of:

Snatch 65lb/95lb, 3 reps

OHS, 15 reps

Kick Start

Skill:

PVC Hang Snatch

KB Swing

MetCon:

Complete as many rounds as possible in 20 minutes of:

5 Dips

10 Sit-ups

15 Kettlebell Swings

Tuesday WOD

Group

Skill:

Snatch Drills - SB, HSB, and SN from the high-hang

MetCon:

Four rounds each, for time of:

Run 800 meters

Kick Start

25 air squats, 20-30 minutes of cardio, 25 air squats

Monday WOD

Group

Skill:

Clean & Jerk 1-1-1-1-1

MetCon:

21-15-9 reps of:

Dumbbell Cleans

Push-ups

Kick Start

Skill:

Thruster

Pull-ups

MetCon:

21-15-9 reps of:

Dumbbell Thrusters

Pull-ups

Friday WOD

Group

Warm-up #2

MetCon:

"Tyler"

5 Rounds for time of:

7 Muscle-ups

95lb Sumo Deadlift High-Pull, 21 reps

Kick Start

20-30 min Cardio Effort

Thursday WOD

Group

Warm-up #1

Skill:

Clean & Jerk 3x heavy single (90% 1 RM)

Snatch 3x heavy single (90% 1 RM)

MetCon:

5 Rounds for time of:

Run 200 meters

8 HSPU

Kick Start

20-30 min Cardio Effort

Wednesday WOD

Group

Rest

Kick Start

Skill:

Jump Rope/Double Unders

Deadlift

MetCon:

5 Rounds for time of:

200 Meter Run

Jump Rope 1 minute

Sit-ups, 20 reps

Push-ups, 5 reps

What do we eat?  If you are combining these you are on the right track!