CrossFit Lake Tapps

Monday WOD

Strong CF Warm-Up 3 x 8.  Pull-ups are mildly weighted, as are push-ups, sit-ups, OHS with empty bar.

W.O.D.

Deadlift 3-3-3-1-1-1

Looking for a way to increase your resistance and strength in the standard ol' push up?  Have a partner place a plate on your shoulders and press away.  You can stack a couple and have your partner pull one off when you fatigue.  Pic courtesy of CFHQ.

Sunday WOD

Rest

Saturday WOD

CF Warm-Up x 3

W.O.D.

Run 5k

Friday WOD

CF Warm-Up x 3

W.O.D.

Back Squat 5-5-5-3-3-3

Thursday WOD

Simple Warm-Up

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Today we will use 3 rounds.  The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday

Rest

Cari with a solid landing in the Split Snatch.

Eli in the third pull.

Eli and Elwood, box jumps.

Lori and Cari.  Ring dip champions!

Tuesday WOD

CF Warm-Up x 3, add 400 meter run or 250 meter row each round

Practice Split Snatch  3-3-3-3-3-3-3

W.O.D.

4 Rounds for time of:

5 Box Jump

10 Ring Dip

The above link is a great one of Josh Everet.  Definitely not as common of a lift, but one of my favorites.  Josh is 100% athlete, and you can tell by watching him in slow motion.  Look for his transition from 1st to 2nd pull, the scoop, reaching full extension through ankles knees hips and shoulders.  Watch him pull himself under the bar while legs split.  Then hammer down into a stable landing.  Balance, strength, speed, power...

Lori whooping the C2!

Monday WOD

CF Warm-Up x 2, Sprint 100 meters x 4

W.O.D.

21-15-9 Rep rounds of:

Kettlebell/Dumbbell Swing (70lb, 53lb)

Box Jump, 24"

Pull-Up

 

Complete 21 of each, then 15 of each, and lastly 9 of each with no rest.  If you cannot do the KB/DB swing, complete a "muscle snatch" with a bar of similar weight.

Sunday WOD

CF Warm-Up x 3

W.O.D.

Overhead Squat 5-5-5-3-3-3

The video "Every Second Counts" from CF HQ is out and I have a copy!  It will be available for check-out for CFLT members.  Contact me to schedule.

Saturday

Rest

Lori and Cari showing CFLT pride at the NW Qualifier.  Thanks for advertising!

Everyone was moving at the speed of light, so in-focus pics were rare.