CrossFit Lake Tapps

Friday WOD

Warm-Up with 15 min cardio effort

W.O.D.

For Time:

10 HSPU

2 Pull-Up

Farmer Walk 50'

8 HSPU

4 Pull-Up

Farmer Walk 50'

6 HSPU

6 Pull-Up

Farmer Walk 50'

4 HSPU

8 Pull-Up

Farmer Walk 50'

2 HSPU

10 Pull-Up

*Farmer Walk:  grab two heavy dumbbells or bags and walk-on!

Real Ladies lift heavy!

Thursday WOD

Oly Warm-Up:

Power Jerk 5 x 3

Muscle Snatch 3 x 3

W.O.D.

For Time:

5 Deadlift (225lb, 155lb)

21 Wall Ball

5 Muscle Up

4 deadlift

18 Wall Ball

4 Muscle Up

3 Deadlift

15 Wall Ball

3 Muscle Up

2 Deadlift

12 Wall Ball

2 Muscle Up

1 Deadlift

9 Wall Ball

1 Muscle Up

Even Mommies CrossFit!

Wednesday WOD

CF Warm-Up x 2

Heaving Snatch Balance 5 x 3 @ 50-55%

Split Clean 5 x 3

W.O.D.

Number of rounds in 10 minutes of:

Dumbbell Snatch, 10 reps (55lb, 35lb)

Plyo-Push Ups, 10 reps (one hand on a balance disk, explode through the push up, switch hands in the air and complete the next rep the same)

Tuesday WOD

Rest

Lori Palomino (left) and Cari Blair (right) show the "real" way to do weighted pull-ups.  I'm always told that I can't post butt pictures...

Monday WOD

Complete both WODs:

W.O.D. 1

Five Rounds for time of:

30 Glute-Ham Sit Ups

25 Back Extensions

Rest 5 minutes

W.O.D. 2

10 Rounds for time of:

3 Weighted Pull Ups

5 Strict Pull Ups

7 Kipping Pull Ups

Sunday WOD

CF Warm-Up x 3

W.O.D.

Clean 3-3-3-1-1-1

3 Rounds for time of:

10 Burpees

10 Kettlebell Swings

Saturday

Rest

Watch updates on the CrossFit Games .  Good luck to our friend Charity Vale of CrossFit Snohomish!

Friday WOD

Warm-Up:

Turkish Get-Up

Ring Skills

Rack Jerk, 50% 1RM 3 x 5

W.O.D.

5 Rounds for time of:

Row 250 meters

HSPU, 7 Reps

KTEs, 15 Reps

Lori P. at full extension of 2nd pull in the Snatch during "Randy", 75 Power Snatch for time.  Look for straight arms, full shrug, hips completely open, knees extended as well as ankles.  Head is in-line.  Nice work Lori!

Thursday WOD

Meet at Sumner High School track at 7:45 am.  No, I am not kidding.  Get off your butts and make it there!

Rest

9:00 Group W.O.D.

"Fran"

21-15-9

95 pound Thrusters

Pull-Ups

Wednesday WOD

CF Warm-Up x 3

Gymnastics Day!

HSPU 4 x Max Reps, rest, 3 x 1minute handstand hold

Plank Hold x 2 mins, 2 mins, 1 min, rest between each

L-Sit 6 x Max Time

Reverse Hypers 4 x 10, lay face down opposite direction on GHD or extension "chair", hold with hands, raise straight legs up to inline with torso and spine.

Mini-W.O.D.

3 rounds of:

20 Double Unders

10 Pistols