CrossFit Lake Tapps

Saturday WOD

If you so choose...

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Some people have Super Bowl rings, others have wounds and scars of battle.  In CrossFit our most common "badge" (blisters/tears) can be seen on Cari's hand.  We wear these with Honor.

Train Hard.  Be Hard.  Hard to Beat.

Friday WOD

Fran

21-15-9 reps of:

Thrusters (95pound, 65 pound)

Pull Ups

Here is a little inspiration!  Greg & Annie from CF HQ.

Thursday WOD

Olympic Lifts

Hang Power Clean (60% 3 x 5)

Clean 3 x 5

Wednesday WOD

Push Jerk 1-1-1-1-1-1-1 reps

Rest 5 minutes

150 Box Jumps for time

Tuesday WOD

21-15-9 reps of:

Sumo Dead Lift High Pull (95 pound, 65 pound)

Knees To Elbows

Kettlebell Snatch (ea. side, 2 pood, 1 pood)

Monday WOD

8 Rounds for time:

10 Back Extensions

10 Pull Ups

10 Squats

10 Push Ups

Greg Amundson at CF HQ.

Saturday in the Park!

Thank you to all who attended, we had a great time and a fun workout!

Hopefully we will have more park days in the future.  Here are some pics from the workout.  Amazing job by the new folks, and as always, stellar performance by the experienced.  I did notice the two triathletes won the overall fastest male/female...although Eli was swinging the 53lb kettlebell so he's got you all on strength!

Thanks for the fun, and hope to see you all again soon!

B

Group kettlebells!

Eli killing the lunges.

Full burpee air from Trish with Michelle keeping up.

Lori sporting the new CrossFit Lake Tapps shirt (that she designed).

Trish showing the shirt during push ups.

The full CrossFit Lake Tapps CF in the Park Group!

Group plus Brady!  Thanks everyone!

Friday & Saturday!

Friday is a much needed rest day to get ready for the Park on Saturday!

Saturday is the CrossFit Lake Tapps Free CrossFit in the Park!

Fun starts at 09:00 hours, below is the agenda:

Warm-Up:

400 mtr jog

PVC - Shoulder Dislocates, Overhead Squats

Hips - "step-overs" and Duck walking

WOD Skills Training

W.O.D.

4 Rounds For Time:

Kettlebell Swings x 15

Bear Crawl 50'

Burpees x 10

Walking Lunge x 50'

Push Ups x 15

If you have a Kettlebell, bring it.  There should be plenty of gear and PVC.  Wear layers, it will be cold when we start...shouldn't be a problem when you are done with round #2!!!

Do not worry if you are a beginner, we will get you set up with proper form and weight for the exercises.

Friday WOD

Here is a clip from yesterday's WOD.  Nice work ladies!

CrossFit Lake Tapps Cari & Lori do "Grace" from Brady Hubler on Vimeo.

Today's W.O.D

Dead Lift 4 x 4

L-Pull Up Practice

Pull Up Ladder:  with a continuously running clock, complete 1 pull up the first minute, 2 the second minute, 3 the third, and so on for as long as you are able.

L-Sit and Cobras on the Parellettes.

Wednesday WOD

Warm-Up:

Burgener W-U x 3

CF W-U x 2

6:30 Class

21-15-9

Back Squat

Ring Push Ups

9:00 Class

"Grace"

Clean and Jerk 30 reps for time

GOOD NEWS!  T-Shirts are in, and they are cool!

B