CrossFit Lake Tapps

Thursday WOD

Warm-up #1

Power Clean 5x5

Deadlift 1x15

Weighted Pull-ups

3 Rounds for time:

Sled (tire) Pull, 50'

Sledge Hammer, 15 ea side

Wednesday WOD

CF Warm-up x3

"Daniel"

For Time:

50 Pull-ups

400 meter run

Thrusters, 21 reps

800 meter run

Thrusters, 21 reps

400 meter run

50 Pull-ups

Tuesday WOD

Warm-up #2

Snatch 5x5

OHS 3x5

3 Rounds of:

Pull-ups, 15 reps

Sit-ups, 15 reps

Monday WOD

Warm-Up 1

CLN&JRK 5x5

BS 5x5

3 Rounds for time of:

Push-ups, 30 reps

Jumping Lunge, 10 reps ea leg

We will discuss the new warm-ups and what days they will be completed according to the scheduled WOD.

Weekend

Rest!

Nice work on yesterday's WOD of:

Running, Rowing,

Overhead Walk with loaded bar,

21-15-9 reps of:

SDLHP

Ring Pull-ups

and of course a 1/2 round of tabata squats

Thursday WOD

Clean 80% x 1 x 3

BTN Jerk 75% x 3 x 3

3 Rounds for time of:

DB Split Clean, 15 reps

KTEs, 15 reps

Wednesday WOD

Skill Work:

Muscle-ups

Thrusters

...and a whole bunch of others!

Tuesday WOD

"Helen"

3 Rounds for time of:

Run 400 meters

21 kettlebell swings

12 Pull-Ups

Monday WOD

Oly Warm-Up

Snatch Drills (Snatch Balance, Heaving SN Bal, Hang SN)

OHS 5 x 5

Clean Pulls 5 x 5

L-Sit 3 x max time

Dead hang pull-ups with pause at halfway up (for 3 secs) 3 x max reps

Here is the team from Kriss Chiropractic/The Balanced Athlete (CrossFit Lake Tapps is also a sponsor) after the Grand Columbian 1/2 Ironman last Saturday.  The team placed 4th overall, with a few age group slots as well.  A great day and a bunch of great athletes!

Saturday/Sunday

Rest

Since Summer is nearing it's end, we are looking to add additional class times.  If you are interested let us know!  We can always squeeze folks in!  Come join the fun with good people and one helluva training program!

Now is your chance to get in the best shape of your life!

Being weak and pathetic leads to this...well, so does a faulty bike.