Get to know our newest coaches!

Our newest staff at CrossFit RE spill the beans.

  1. What work do you do besides coaching CF? (Or what has been your primary work in your life?)
  2. If you had two weeks off, what would you do?
  3. What’s the best nickname you’ve ever been given?
  4. What would people be surprised to learn about you?
  5. What’s your favorite thing to do in Seattle?

Jude Ovalles

  1. I work for Apple Retail. I handle the Operations for the Bellevue Square Store.
  2. For two weeks or more, I’d love to immerse myself in a small town in Europe, get to know the locals. I’d learn everything I could about their daily lives, especially the food!
  3. Jughead from the Archie Comics. My brother in-law said I sometimes look like him.
  4. I was raised on the island of Guam or that I was flight attendant.
  5. I love to find new places with great food with my love!

Todd Stone

  1. Crossfit and naps, haha
  2. If I had two weeks off, I’d travel to Thailand, find an underground fight ring and bet on Jean-Claude Van Damme to win it all 🇺🇸
  3. Up until I moved to Seattle, everyone used to just call me by my last name, Stone
  4. I really like puppies and penguins
  5. I love going to marination ma kai then going to Alki for bonfires and spike ball

Aryn Stone

  1. Currently work at Porch where I am a Strategic Account Manager.
  2. With two weeks off I would fly to Spokane with Todd and visit my family for 3 days then take off to Thailand!
  3. Schatzy (sounds like shotzie – my maiden name)
  4. I was on a hip hop dance team in college called After Choir Flava (it use to meet after Gospel Choir)
  5. Favorite thing to do in Seattle is eat at New Luck Toy then go comb the beach for beach glass with Todd!

Eric Deeter

  1. Mostly teaching and training in the tech world.
  2. Go back to Europe
  3. Deets McGee
  4. That I love washing machines and dishwashers
  5. Eat and go to restaurants.

Phil Cowen

  1. I am a personal trainer for the Seattle athletic club. I also coach for Elliott bay CrossFit in belltown.
  2. I love the Oregon coast and road trips. So ideally a long drive down highway one with some friends. And of course some CrossFit 🙂
  3. Me and my twin brother were very competitive wrestlers. On our nationals team we got the nicknames “fried rice” and “chow mein”. It has stuck.
  4. Most people think it’s surprising I like country music.
  5. I am a big foodie, so eating out at new restaurants with friends.

Dylan Pierce

  1. Army Infantry
  2. Travel to somewhere I’ve never been
  3. D
  4. I love cats. Like crazy cat lady love.
  5. In Seattle I love to eat out and try out all the different delicious restaurants.

Taylor English

  1. I stay home with the kids. Before that I was a chef.
  2. I’d probably go to Italy or work on turning the front yard into more garden space.
  3. Tunyer (pronounced toon-yehr) The first time my name got put on a menu, all the servers ran back to the kitchen and asked what the P stood for and before I could answer, my chef said “petunia.” And since they’re super southern, that devolved into Tunyer.
  4. That I have a masters in cognitive psychology.
  5. Go camping!!

Phoebi Crawford

  1. I’ve primarily been a CF coach, florist (still do when asked), and stay at home mom.
  2. Hang out with my family or go to Hawaii, or train around Europe.
  3. Everybody eventually calls me Pheebs.
  4. I was the 4H square dance champion in 4th grade; I went to 30+ schools before I graduated HS, but I went on to graduate with honors in college; I have 19 years clean.
  5. Hang out with my family and watch TV, LOL.

May 30- June 3 WODs

Tuesday

Warm Up
21 Squats
15 Push Ups
9  Burpees
Joint Prep
2 Rounds
10 Shoulder Un-shrugs
10 Behind the neck strict press
10 Bent Rows

S/T – PULL UP TECHNIQUE (Kip Swing/Butterfly)

RING DIP TECHNIQUE

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER.

WOD – REGIONALS EVENT 2 **12min TIME CAP

21 – 15 – 9

KETTELBELL/DUMBBELL SNATCHES (53/35)

RING DIPS

L1 – box dips

L2 –  (35/26), Supported Dips

Rx – Above

Comp – (70/53), MU to Ring Dip

CORE FINISHER: 40x KB/DB RUSSIAN TWISTS

Wednesday

Warm Up

Partner Warm Up
40 Plank Low 5’s
30 High 10 Sit Ups
20 Push Up Low 5’s

 

Joint Prep
Group Burgener Snatch Progression

S/T – POWER SNATCH TECH

4 x 2 INCREASING WEIGHT

HIGH HANG POWER

ABOVE THE KNEE POWER

BELOW THE KNEE POWER

FROM THE GROUND

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER. DOWNLOAD AND LOG IN TO THE APP ON YOUR PHONE.

WOD – REGIONALS EVENT 3 – **20min TIME CAP

30 x OVERHEAD KETTELBELL/DUMBBELL LUNGE (53/35)

100 x DOUBLE UNDERS

50 x WALLBALLS (20/14)

500m RUN

50 x WALLBALLS (20/14)

100 x DOUBLE UNDERS

30 x OVERHEAD KETTELBELL/DUMBBELL LUNGE

L1 – 100 x SINGLE UNDERS

L2 – (35/15), 50 x DOUBLE UNDERS/ATTEMPTS, (14/10)

Rx – Above

Comp – (70/53), (30/20)

CORE FINISHER: 40 x MED BALL SIT UPS

Thursday

Warm Up
400m Run

Joint Prep
2 Rounds
10 Iron Crosses
10 KB Windmills
15 Back Ext

S/T – 5 ROUNDS – GETTING AHAHP

5 & 5 – BOTTOMS UP KETTELBELL PRESS

10 x ALTERNATING PISTOLS

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER. DOWNLOAD AND LOG IN TO THE APP ON YOUR PHONE.

WOD – REGIONALS TEAM EVENTS 1&3  **15min TIME CAP

500m RUN

32 x SYNCRO HAND RELEASE PUSHUPS

32 x SYNCRO BARBELL POWER SNATCHES (95/65)

L1 –

L2 – (65/45)

Rx – Above

Comp – (115/75)

CORE FINISHER: 20 & 20 PLATE OVER UNDERS

Friday

Warm Up
20 Wall Balls
20 Med Ball Cleans

Joint Prep
2 Rounds
10 Standing Arc-Pause-Stretch
10 Scap Pull Ups
15 Back Ext

S/T – HANDSTAND PUSHUP/HOLDS/WALK TECHNIQUE WORK

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER. DOWNLOAD AND LOG IN TO THE APP ON YOUR PHONE.

WOD – REGIONALS EVENT 6 **10min TIME CAP

800m RUN

20 x BURPEE BOX JUMP OVERS (24/20)

10 x CLEANS (135/95)

L1 – (16/PLATES)

L2 – (20/16), 95/65

Rx – Above

Comp – (30/24), 155/105

CORE FINISHER: 3min PLANK HOLD

Saturday

Warm Up
500m Run

Joint Prep
Group Circle

WOD
25 Min Cap
Death By Thrusters (95/65)
Rest 2 Min
Death By Burpees

L1-
L2- 75/55
Rx- above
Comp- 115/85

*******METCON*******

Tuesday

Warm Up
21-15-9
Squats
Push Ups
Sit Ups
WOD

25 Min AMRAP
EMOM 3 Burpees

50 Jumping Pull Ups
50 Lunges
50 Slam Balls
50 Sit Ups
50 Push Ups
50 Squats
50 Mountain Climbers

Wednesday

Warm Up

400m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Burpees

 

WOD

22 Min AMRAP
400m Run
20 KB Swings
20 V-Ups

 

Thursday

Warm Up

400m Run
25 Wall Balls

 

WOD
10 Min AMRAP
50 Single Unders
30 Squats
10 Dumbbell Push Press
Rest 2 Min
10 Min AMRAP
100m Run
100m Dumbbell Farmers Carry
20 Dumbbell Thrusters

Saturday

Warm Up

1 Mile Run

 

WOD

30 Min EMOM
5 Wall Balls
4 Med Ball Cleans
3 Push Ups

 

Posted in WOD

Memorial Day WOD

Reminder that Columbia City will be closed this Memorial Day but we will be doing Murph at SODO from 8am-12 noon. Here is the info   Also reminder to set up your Triib account and check the app for programming this week! I will still post it here for the time being but get used to using the app..its awesome.

MURPH
with a 20/14 weight vest
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

L1- Half Murph with Ring Rows
L2- Jumping Pull Ups, Knee Push Ups
Rx- above

Posted in WOD

May 22-27th WODs

Monday

Warm Up
21 Squats
15 Push Ups
9  Burpees 

Joint Prep
2 Rounds
15 Back Ext
10 PVC Pressing Balances
10 3 Points of Contact Drinking Bird

 

S/T – DEADLIFT (slow on the way down)
5 x 5 @ 40%
4 x 5 @ 50%
3 x 5 @ 60%

 

WOD:  15 min EMOM

3 x THRUSTERS (125/90)

“DEATH BY” BURPEES

** If you die, take 1min off then do 3x Thrusters + ME burpees per minute

 

CORE FINISHER: 30 x PVC TAPS (C-L-C-R = 1)

L1 – (45/35)
L2 – (95/65)
Rx – Above
Comp – (155/105)

 

Tuesday
Warm Up
20 Wall Balls
20 Medball Cleans

 

Joint Prep
2 Rounds
10 Standing Arc Pause Stretch
10 KB Windmills
10 Single Arm KB Overhead Reverse Lunge 

 

S/T –

5 ROUNDS WORKING TO AHAP
7 & 7 LANDMINE PRESS
+
2 & 2 TURKISH GETUPS

 

WOD

P1- 10x KETTLEBELL SHOULDER TO OVERHEAD (53/35)
P2- HOLD OVERHEAD BARBELL (135/95)

 

P1- 20x KETTLEBELL HANG POWER CLEANS
P2- HOLD FRONT RACK BARBELL

 

P1- HOLD OVERHEAD KETTLEBELLS
P2- 10x BARBELL SHOULDER TO OVERHEAD

 

P1- HOLD KETTLEBELLS IN FRONT RACK
P2- 20x HANG POWER CLEANS

 

*1 MIN REST THEN SWITCH POSITIONS & REPEAT

 

CORE FINISHER: 30 x ALTERNATING PARTNER LEG LIFTS

 

L1 – (26/18), (45/35)
L2 – (35/26), (95/65)
Rx – Above
Comp – (70/53), (155/105)

 

Wednesday
Warm Up
400m Run

Joint Prep
2 Rounds
10 Instep Squats
10 Blue Ball Under/Behind
10 Iron Crosses

 

S/T – FRONT SQUAT

5 x 2 @ 60%
4 x 2 @ 70%
3 x 2 @ 80%
2 x 2 @ 85%
1 x 2 @ 90%

 

WOD – 10min AMRAP
3 x HANDSTAND PUSHUPS
6 x PULLUPS
9 x SITUPS
12 x DOUBLE UNDERS

 

CORE FINISHER: 40 x SIDE PLANK CRUNCHES

 

L1 – DEFICIT PUSHUPS, RING ROWS, 24 x SINGLE UNDERS
L2 – WALL WALKS, BANDED PULLUPS, 6 DUs+attempts
Rx – Above
Comp – DEFICIT HSPU, C2B, SLAMBALL SITUPS, UNBROKEN DUs

Thursday

Warm Up
PVC Circle Circus

Joint Prep
Group Burgener Snatch Progression 

 

S/T – 4 ROUNDS (INCREASING WEIGHT)

4 x SNATCH GRIP DEADLIFTS
3 x SNATCH EXTENSION
2 x SQUAT SNATCH
1 x SQUAT SNATCH + OVERHEAD SQUAT

 

WOD

BUY IN:
800m RUN
4 ROUNDS
6 x SHOULDER TO OVERHEAD (135/95)
12 x POWER CLEANS
18x DEADLIFTS
CASH OUT: 400m RUN

 

CORE FINISHER: 40 x OPPOSITE HAND TO OUTSIDE FOOT SITUPS

 

L1 –  (45/35)
L2 – (115/75)
Rx – Above
Comp – (165/110)

 

Friday

Warm Up
Erg Bowling
Row 300m Exactly on the Erg.. any meters over will be how many burpees you have to do.
You must row at least 300m

 

Joint Prep
3 Rounds
10 3-2-1 Drop Squats
10 3-2-1 Push Up to Squat
30 Sec Handstand hold (or Wall Walk, or Plank)

 

 

S/T – 30mins TO ACCUMULATE

  • 2mins PER ARM – SINGLE ARM HANDSTAND HOLD
  • AHAP 2 x 30’ PLATE CARRY (ala MFGT style) 
  • 5mins OF OVERHEAD EARTHQUAKE BAR HOLD
  • AHAP WEIGHTED PULLUP

 

WOD –

50 x DOUBLE UNDERS
40 x WALLBALLS (20/14)
30 x WALLBALL SITUPS
20 x HAND RELEASE PUSH UPS
10 x PISTOLS
5 x BAR MUSCLE UPS

 

CORE FINISHER: 50 x TOES TO WALL / RIG

 

L1 – 50 x SINGLE UNDERS, (10/6), BOX PISTOLS, PULLUPS
L2 – 15x DUs/ ATTEMPTS, (14/10), SUPPORTED PISTOLS, CHEST TO BAR
Rx – Above
Comp – UNBROKEN DUs, (30/20), WEIGHTED PISTOLS (WB), RING MUs

 

Saturday

Warm Up
Scotty Doesn’t Know
and
Bring Sally Up w/Air Squat

 

Joint Prep
Group Circle 

 

WOD- 25 Min Cap
100 US KB Swings (53/35)
75 Goblet Step Ups
50 Single Arm KB Thrusters
25 Overhead KB Lunges

L1- 26/18
L2- 35/26
Rx- 53/35
Comp- 70/44

 

 

*******METCON*******

Monday

Warm Up
21-15-9
Squats
Push Ups

WOD
20 Min AMRAP
24 Slam Balls
24 Wall Balls
24 Mountain Climbers

 

Tuesday

Warm Up
100 Russian KB Swings

 

WOD
4 Rounds- 1 Min Rest between Rounds
5 Min AFRAP (as few reps as possible)
ME Plank Hold
ME Barbell Hold Overhead (45 or 35…no 15’s)
ME Burpees

 

 

Wednesday

Warm Up
2 rounds
200m Run
15 Squats
10 Push Ups
5 Burpees 

 

WOD
30 Min AMRAP
40 Walking Lunges
30 Renegade Rows
20 Dumbell Thrusters
400m Run 

 

Thursday

Warm Up
500m Row
400m Run
300 Single Unders

 

WOD
10 Min AMRAP
200m Run
100m Farmers Carry
50 Air Squats
Rest 2 Min
10 Min AMRAP
10 Tire Flips
10 Push Ups
10 Sit Ups
10 Burpees

 

Saturday

Warm Up
1 Mile Run

 

WOD
25 Min *Partner* AMRAP
One Partner Hold KBs in a Front Rack Hold
The other Runs 400m
If you drop the KB’s before your partner gets back you must do a team 10 Burpee penalty when they get back from the run.

 

 

Posted in WOD

May 15-20 WODs

Monday

Warm Up
40 Slam Balls

Joint Prep
2 Rounds
10 Instep Squats
10 Standing Arc-paus-Stretch with band
10 Single Leg Box Step Ups

S/T – BACK SQUAT
5 x 8 @ 40%
4 x 6 @ 50%
3 x 4 @ 60%

 

WOD – 4 ROUNDS
MAX EFFORT EMOM

  • BURPEE BOX JUMP OVERS (24/20)
  • PULLUPS
  • PISTOLS
  • HAND RELEASE PUSH UPS
  • REST

 

CORE FINISHER:
30 x TOES TO RIG/WALL

 

L1 – (PLATES / 16), RING ROWS, BOX PISTOLS
L2 – (20/16), BANDED PULLUPS, SUPPORTED PISTOLS
Rx – Above
Comp – (30/20), CHEST TO BAR, (35/26) KB FRONT RACK WEIGHTED

 

Tuesday

Warm Up
Scotty Doesn’t Know

Joint Prep
2 Rounds
10 Iron Crosses
10 KB Windmills
15 Back Ext

 

S/T – 6 ROUNDS *work up to AHAP

5 & 5 BOTTOMS UP KETTLEBELL PRESS
+
4 & 4 SINGLE LEG DEADLIFT W/ BARBELL

 

WOD – PARTNER (I GO YOU GO)
3 ROUNDS
50 x WALLBALLS (20/14)
30 x KETTLEBELL SNATCHES (53/35)
10 x DEADLIFT (TEAM) (315/205, 135-85 w/35# bar if Male/Female team )

 

CORE FINISHER:

50 x MED BALL TOSS SITUPS OVER A BOX

 

L1 – (10/6), (26/18), (135/95/45-30 w/35# bar)
L2 – (14/10), (35/26), (225/155/90-60 w/35# bar)
Rx – Above
Comp – (30/20), (70/53), (405/275/180-120)

 

Wednesday

Warm Up
400m Run

Joint Prep
20 Scap Rows
20 Plank Marches
20 Back Ext

 

S/T –WORK UP TO A HEAVY 4 REP MAX

FRONT RACK LUNGE
+
COMPLETE 25 x HANDSTAND PUSHUPS DURING REST

 

WOD –
15 MIN AMRAP
200m RUN
5 x STRICT PULLUPS
7 x HAND RELEASE PUSHUPS
11 x JUMPING SQUATS

 

CORE FINISHER:

20 x PLANK TOE TAPS (C-L-C-R)

 

L1 – JUMPING PULLUPS
L2 – BANDED CHEST TO BAR
Rx – Above
Comp – STRICT CHEST TO BAR

 

Thursday

Warm Up
200m Run
200m Skip

 

Joint Prep
2 Rounds
10 Pressing Balances
10 Push up —>Squat
1 min Back Ext Hold

S/T
4 ROUNDS (INCREASING WEIGHT EACH ROUND)
5 x CLEAN DEADLIFTS
4 x CLEAN EXTENSION
3 x SQUAT CLEANS
2 x JERKS
1 x SQUAT CLEAN & JERK

*not a complex

 

WOD
30 x DEADLIFTS (225/155)

  • 30 x DOUBLE UNDERS

20 x CLEANS (135/95)

  • 30 x DOUBLE UNDERS

10 x SNATCHES (95/65)

  • 30 x DOUBLE UNDERS

1 x THRUSTER (3 attempts to go AHAP)

 

CORE FINISHER:
40 x BREAK DANCE KICK OUTS

 

L1 – (155/105), (95/65), (45/35), 30 x SINGLE UNDERS
L2 – (185/125), (115/85), (75/55), 15 x DOUBLE UNDERS / ATTEMPTS
Rx – Above
Comp – (285/190), (155/105), (115/85), UNBROKEN DUs

 

Friday

Warm Up
Team Tic Tac Toe

 

Joint Prep
2 Rounds w/naked bar
10 Rounded Back Deadlifts
10 Floor Wipers
10 Overhead Reverse Lunges

S/T – 5 ROUNDS OF

1 MIN HEAVY LOAD STAND (90% OF 1RM BACK SQUAT)
+
2 x ROPE CLIMBS OR 4 x SKIN THE CATS

 

WOD

BUY IN: 400m RUN
4 ROUNDS OF:
9 x THRUSTERS (95/65)
6 x RING DIPS
3 x MUSCLE UPS (BAR)

CASH OUT: 500m RUN

 

CORE FINISHER: 25 x BARBELL SIT UPS

 

L1 – (45/35), DEEP RING ROWS
L2 – (75/55), PULLUPS
Rx – Above
Comp – (135/95), RING MUs

 

Saturday (at Columbia City)

Warm Up
500m Run (around the block)

 

Joint Prep
Group Circle

WOD
400m Run
40 Squats
400m Run
40 US KB Swings
400m Run
40 Push Ups
400m Run
40 Pull Ups
400m Run
40 Lunges

 

*******METCON******* (at SODO)

Monday

Warm Up

3 Rounds
200m Run
20 Back Ext
20 KB Single Arm Overhead Reverse Lunges

WOD

Complete As Many Rounds As Possible in 25 Minutes of:
25 Thrusters (45/33)
25 Burpee
25 Sumo Deadlift High Pulls (45/33)

 

Tuesday

Warm Up
3 Rounds
200m Run
10 Blue Ball Under/Behind

 

WOD

30min Amrap
200m run with medball
20 Wall balls
15 Sit-ups with Medball
10 Push ups
5 over the ball burpees

 

Wednesday

Warm Up
3 Rounds
200m Run
20 Squats
20 Push Ups

 

WOD
4 Rounds/ 1 min ea station(fight gone bad style)
ME Mountain Climbers
ME Flutter Kicks
ME Battle Ropes
ME Sledge Hits
ME KB Swings
Rest

 

Thursday

Warm Up
3 Rounds
100 Single Unders
15 Burpees
20 Samson Stretch

 

WOD
25 Min Amrap
200m Run
20m Bear Crawl
200m Run
20m Burpee Long Jumps
200m Run
20m Inch Worms
200m Run
20m Goblet Lunges

 

Saturday

Warm Up

1 Mile Run


WOD
10 Min Amrap
400m Farmers Carry
100 Russian KB Swings
100 Rope Jumps
100 Sit Ups

Rest 3 Min
10 Min AMRAP
100m Farmers Carry
25 Russian KB Swings
25 Rope Jumps
25 Sit Ups

 

Posted in WOD

May 8-13 WODs

Monday

Warm Up
400m Run

 

Joint Prep
2 Rounds
10 Dr Tri Blue Ball Extravaganza (under/behind leg)
10 Standing Arc-Pause-Slide Band Stretch
10 Instep Squats

 

S/T – FRONT SQUAT

4 x 6 @ 40%
3 x 5 @ 50%
2 x 4 @ 55%
1 x 3 @ 60%

 

WOD
10min EMOM
EVEN: 40 x DOUBLE UNDERS
ODD: MAX EFFORT BURPEES

*SCORE IS TOTAL BURPEES

 

CORE FINISHER: 50 x SCISSOR KICKS UP & DOWN

 

L1 – SINGLE UNDERS
L2 – 20 DOUBLE UNDERS / ATTEMPTS
Rx – Above
Comp – UNBROKEN SETS OF DUs

 

Tuesday

Warm Up
PVC Circle Circus

 

Joint Prep
60 Sec Back Ext Hold
20 Shoulder Un-shrugs
20 Box Step Ups High Knee (foot stays on box)
10 Push Up 3-2-1 Squat(as a group)

 

S/T

5 ROUNDS WORKING UP TO AHAP

5 & 5 PISTOLS

** SUPERSET WITH

5 & 5 SINGLE ARM DUMBBELL / KETTLEBELL ROW

 

WOD

-TEAMS OF 3/4, WATERFALL STYLE

5 ROUNDS: (REPS PER PERSON)
10 x USA KETTLEBELL SWINGS 53/35
15 x TOES TO BAR
20 x SITUPS
25 x AIRSQUATS

 

CORE FINISHER: 25 & 25 CROSSBODY LOW-HIGH

 

L1 – (26/18), V-UPS
L2 – (35/26), KNEES TO SOMEWHERE
Rx – Above
Comp – (70/53)

 

Wednesday

Warm Up
2 Rounds
200m Run
10 Inch Worms

 

Joint Prep
2 Rounds
30 sec Back Ext
10 KB Windmills
10 Single Arm KB Overhead Revers Lunge

S/T – DEADLIFT

1 x 10 @ 50%
2 x  5 @ 70%
2 x 3 @ 80%
2 x 2 @ 85%
2 x 1 @ 90%

 

WOD

15 MIN AMPRAP:
400m RUN
15 x PULLUPS
25 x PUSHUPS
35 x SQUATS

 

CORE FINISHER: 15 x SLAMBALL HEAD TO TOES

 

L1 – RING ROWS
L2 – BANDED PULLUPS
Rx – Above
Comp – CHEST TO BAR

 

Thursday

Warm Up
21 Squats
15 Push Ups
9 Ring Rows

 

Joint Prep
2 Rounds
10 Scap Pull Ups (convex, not concave)
10 Iron Crosses
10 Floor Wipers

 

S/T –

HANDSTAND PUSHUP TECH + HANDSTAND WALK
FIND THE TIME TO COMPLETE:
4 x 10 WEIGHTED GLUTE BRIDGES

OR
4 x 5 & 5 ONE LEGGED BRIDGES

 

WOD

21 – 15 – 9
THRUSTERS (115/85)
SITUPS
BAR OVER BURPEES

 

CORE FINISHER: 30 x OPPOSITE LEG/ARM RAISE PLANKS

L1 – (65/45)
L2 – (95/65)
Rx – Above
Comp – (135/95)

 

Friday

Warm Up
3 Rounds as group
3 Min EMOM
30 Sec Wall Sit
ME Wall Balls

Joint Prep
3 Rounds
10 Dr Tri Blue Ball extravaganza
10 3-2-1 Drop Squats
10 Squat Pressing Balance

 

 

S/T

7min @ EACH STATION

  • MAX EFFORT SLAMBALL PUSHUPS
  • 30 x BANDED YOKE SQUATS
  • 5 x DUMBBELL BENCH PRESS (AHAP)
  • 30 x SINGLE LEG KETTLEBELL DEADLIFT

 

WOD

5 x MUSCLE UPS

10 x CLEAN & JERKS (95/65)

7 x CHEST TO BAR PULLUPS

7 x CLEAN & JERKS (155/105)

10 x PULL UPS

5 x CLEAN & JERKS (185/125)

 

CORE FINISHER: 40 X CRUNCHCYCLES

 

L1 – PULLUPS – BANDED PULL UPS – JUMPING PULLUPS, (45/35 – 75/55 – 115/85)

L2 – C2B – PULLUPS – BANDED PULL UPS, (65/45 – 115/85 – 135/95)

Rx – Above

Comp – RING MUs – BAR MUs – C2B, (135/95 – 175/115 – 205/135)

 

Saturday

Warm Up
5 Min EMOM ME- as group
Jumping Jacks
Mountain Climbers
Squats
Push Ups
Sit Ups

Joint Prep
Group Circle

 

WOD
5 Rounds
30 Wall Balls (20/14)
20 Box Jumps (24/20)
10 Push Ups
1 Hill Climb
1 Rope Climb

 

 

*******METCON*******

Monday

Warm Up
800m Run
30 Squats
20 Push Ups

 

WOD
25 Min AMRAP
30 Mountain Climbers
20 Jumping Pull Ups
10 Sledge Hits 

 

Tuesday

Warm Up
3 Rounds
400m Run
20 Flutter Kicks
10 Back Ext

 

WOD
5 Rounds 1 min rest between rds
1 Min ME Each Station
Lateral Jump over Cones
Burpees
Ring Rows
Plank Hold or Handstand Hold
Sit Ups

 

 

Wednesday

Warm Up
3 Rounds
200m Run
20 Squats
20 Lunges

 

WOD
25 Min AMRAP/Time Cap
Death By 3 Sit Ups
Death by 5 Russian KB Swings
Death By Burpees

 

Thursday

Warm Up
21-15-9
Squats
Sit Ups
Push Ups

 

WOD
2 Rounds- 3 min rest between rds
10 Min AMRAP
5 Burpees
5 Slam Balls
5 KB Sumo Deadlift High Pulls

 

Saturday

Warm Up
1 Mile Run

WOD
25 Min Team (3 people) WOD
Station A(on one side of the gym)- ME Slam Balls
Station B- (on the other side)- ME Russian KB Swings
Between Stations- Bear Crawl

One person starts with ME slam balls; another person starts with ME KB Swings , the next person starts bear crawling from Station A towards station B. When they get there, they tag that person and switch. Then that person bear crawls toward station A and tags that person to switch… repeat for 25 Min for Max Reps.

 

Posted in WOD

May 1-6 WODs

Monday

Warm Up
Go over movements in Joint Prep

 

Joint Prep

30sec Back Extension Hold
3 Rounds:
10 ea Under The Knee Behind The Knee
with slamball (SLOW AND STEADY)
10ea Instep Squats no weight
10ea 1-Arm KettleBell 35/25lb Windmill
Then:
60sec (or max) Back Extension Hold

 

 

S/T – SPLIT JERK
5 x 8 @ 40%
4 x 6 @ 50%
3 x 4 @ 60%

 

WOD – 12min EMOM

  1. 5 x RUSSIAN KETTLEBELL SWINGS (53/35)
  2. 6 x KETTLEBELL SNATCHES
  3. 7 x GOBLET SQUATS
  4. 11 x RUSSIAN KBS
  5. 12 x KB SNATCHES
  6. 13 x GOBLET SQUATS
  7. 15 x RUSSIAN KBS
  8. 16 x KB SNATCHES
  9. 17 x GOBLET SQUATS
  10. ME – RUSSIAN KBS
  11. ME – KB SNATCHES
  12. ME – GOBLET SQUATS

 

CORE FINISHER: 60 x RUSSIAN TWISTS

 

L1 – 26/18
L2 – 35/26
Rx – Above
Comp – 70/53

 

Tuesday

Instruction
Movements in joint prep

Joint Prep

3 Rounds:
60sec ea Single Leg Box Step Ups (foot stays on box)
30sec ea Stick On Spine Single Leg DeadLift
20 Standing Arc-Pause-Stretch w/ Light Band

 

 

S/T – 6 ROUNDS (WORK UP TO AS HEAVY AS POSSIBLE):

5 & 5 BULGARIAN SPLIT SQUATS

*SUPERSET WITH

5 & 5 LANDMINE PRESS

 

WOD – PARTNER WOD

600m SLAMBALL TOSS RUN (TOGETHER)

         P1                              P2

10 x BURPEES       FRONT RACK HOLD

PLANK HOLD         15 x SNATCHES (95/65)

 

400m MED BALL CARRY (20/14) (TOGETHER)

            P1                                    P2

FRONT RACK HOLD        10 x BURPEES      

15 x SNATCHES (95/65)    PLANK HOLD       

 

200m WALKING LUNGE (50m @ a time)

 

CORE FINISHER: SQUAT ROTATION MEDBALL HANDOFFS

 

L1 – (10/6) (45/35)

L2 – (14/10) (75/55)

Rx – Above

Comp – (30/20) (115/95)

 

Wednesday

Instruction
Movements in Joint Prep

 

Joint Prep

30sec Slow and Steady Back Extension Reps
3
Rounds:
8 ea (each round increase weight to HEAVY for last round) 1-Arm Scapula Rows
16 total slow and steady Plank Marches
8 ea Slow and Steady DrTri Iron Cross
Then:
60sec (or max up to 60sec) Slow and Steady Back Extension Reps
(alternate this every other week with 1 set of Max effort back extensions)

 

 

S/T

20mins TO FIND A 1 REP MAX THRUSTER

 

WOD – MINI MURPH

1200m RUN

30 PULLUPS

40 PUSHUPS

50 SQUATS

800m RUN

15 PULLUPS

20 PUSHUPS

25 SQUATS

400m RUN

 

CORE FINISHER: 50x SITUPS

 

L1 – RING ROWS
L2 – BANDED PULLUPS
Rx – Above
Comp – HAND RELEASE PUSHUPS, CHEST TO BAR PULLUPS

 

Thursday

Instruction
Movements in Joint Prep

 

Joint Prep

3 Rounds:
10 Air Squats as PVC OverHead Press
10 Ready Drop into Squat
10 Scapula Un-Shrugs in between boxes or DumbBells
Then
60sec ea 1-Arm Overhead KBell Reverse Lunge (same side leg as KB overhead)

S/T – SNATCH

5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%

 

WOD

20 x DEADLIFTS (225/155)
100m RUN
20 x CLEANS (135/95)
100m RUN
20 x SNATCHES (95/65)
100m RUN

CORE FINISHER: 15 x BARBELL ROLLOUTS @ CLEAN WEIGHT

L1 – (155/105), (95/65), (45/35)

L2 – (185/125), (115/85), (65/45)
Rx – Above
Comp – (275/185), (185/125), (135/95)

 

Friday

Instruction
movements in joint prep

 

Joint Prep

30sec ea Slow and Steady 1-Leg Back Extension Reps
3 Rounds:
10 Scap Pull Ups (Convex NOT Concave)
10 Push Up Hold 3,2,1 Squat!
10 ea Floor Wipers w/ Blank Barbell
Then:
60sec (or max) ea 1-Leg Slow and Steady Back Extension Reps

S/T
Find 1RM Standing Broad Jump
Superset between sets
10 Ring Push Ups

WOD – ANNIE
50 – 40 – 30 – 20 – 10
DOUBLE UNDERS
SIT UPS

 

CORE FINISHER: 40 x PLANK TWISTS

 

L1 – SINGLE UNDERS

L2 – ½ THE REPS DOUBLE UNDERS / ATTEMPTS

Rx – Above

Comp – UNBROKEN SETS OF DUS

 

Saturday

Warm Up
500m Run
21 Wall Balls
15 Push ups
9 Burpees

Joint Prep
Group Circle

WOD
300 Russian KB Swings (53/35)
200 Double Unders
100 Squats
50  Push Ups

L1- Single Unders, (26/18), Wall/Bar Push Ups
L2- 100 Du’s or attemps, (35/26), Knee Push Ups
Rx- above
Comp- (70/53),

 

*******METCON*******

Monday

Warm Up
30sec Back Extension Hold

3 Rounds:
10 ea Under The Knee Behind The Knee
with slamball (SLOW AND STEADY)
10ea Instep Squats no weight
10ea 1-Arm KettleBell 35/25lb Windmill
Then:
60sec (or max) Back Extension Hold

Technique
Movements in WOD

 

WOD
25 Min AMRAP
10 Burpees
Down and Back Bear Crawl
10 Squats
Down and Back Inch Worms
10 Push Ups
Down and Back Lunges
10 Sit Ups
Down and Back Burpee Long Jumps

 

Tuesday

Warm Up

3 Rounds:
60sec ea Single Leg Box Step Ups (foot stays on box)
30sec ea Stick On Spine Single Leg DeadLift
20 Standing Arc-Pause-Stretch w/ Light Band

 

Technique
Movements in WOD

 

WOD
3 Rounds
1min ME Each Station / 1 Min Rest Ea Station
Squats
KB Swings
Tire Sledge Hits
Battle Ropes
V-Ups
Rest

 

Wednesday

Warm Up

30sec Slow and Steady Back Extension Reps
3
Rounds:
8 ea (each round increase weight to HEAVY for last round) 1-Arm Scapula Rows
16 total slow and steady Plank Marches
8 ea Slow and Steady DrTri Iron Cross
Then:
60sec (or max up to 60sec) Slow and Steady Back Extension Reps
(alternate this every other week with 1 set of Max effort back extensions)

 

 

Technique
Movements in WOD

WOD
2 Rounds / 2 min rest between rnds

10 Min AMRAP
100 Single Unders
20 Wall Balls
20 Mountain Climbers
20 Flutter Kicks
20 Box Jumps

 

Thursday

Warm Up

3 Rounds:
10 Air Squats as PVC OverHead Press
10 Ready Drop into Squat
10 Scapula Un-Shrugs in between boxes or DumbBells
Then
60sec ea 1-Arm Overhead KBell Reverse Lunge (same side leg as KB overhead)

 

 

Technique
Movements in WOD

 

WOD
OPT Repeatability test

3 rounds, at 100% effort:

  • Row 250m
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • 10 Burpees
  • 10 Kettlebell Swings 70/53lbs
  • Row 250m
  • Rest 12 minutes between rounds.

 

 

 

Saturday

Warm Up
1 Mile Run

Technique
Movements in WOD

 

WOD
7 Min ME Burpees
rest 1 min
10 Min AMRAP
200m Run
25 Lunges
25 Slam Balls
25 Sit Ups
rest 1 min
7 Min ME Burpees

 

Posted in WOD

May News and Events

News:

New back-end coming!

This is SO INCREDIBLY EXCITING!!!

We will be switching our back-end system from ZenPlanner to Triib. This is exciting for us, but also for YOU! Here are some of the features that will make your life easier:

  • WOD and PR tracking! Booya!!! Worth it right there. 🙂
  • Be able to CHECK-IN to BOTH locations!! I know that has been confusing for everyone.
  • Class viewing and registration, profile management, product purchases, alerts, community blog, and commenting – all from the apps.
  • Self-service class check-ins and product purchases from the kiosk.
  • View the day’s top community scores on the website, digital whiteboard, or app, all with community commenting.
  • Class Calendar: you can see which classes are available, who’s coaching, and who has already signed up.

Because we cannot transfer credit card info, we will need to get that from each of you sometime in the month of May. However, this should be simple because the member side of this program is amazing!

ALSO, we will be giving a FREE t-shirt with an EXCLUSIVE design to those of you who allow us to bill you through EFT/checking. That will save us potentially hundreds of dollars in processing fees per month … so more money for fun new equipment! 😉

More details to come in the next couple weeks!

Protein

We are on the lookout for other proteins to offer. We love Driven, but want to make sure we are offering exactly what you guys want!!

Please visit the Facebook Group and look for the post pinned to the top — it’s a survey on what you’re looking for when it comes to protein.

Also, SFH: Stronger Faster Healthier will be on site next week at both locations to give samples:

Monday, May 1 at Columbia city: Every class EXCEPT noon.
Tuesday, May 2 at SODO: 12:15pm and after.

Pre-ordered Apparel is in!

I just picked it up at 4:15 p.m. today (Friday). We’ll distribute ASAP!!

Tell us what you think!

As always, we’d love to hear your feedback!


Upcoming Events:

Saturday 4/29, 3 p.m.: Bouldering! Info and RSVP here.

Sunday 4/30, 8 a.m. – 1 p.m. at Columbia City: Bridge 2 Beach cleanup. Help weed and pick up trash in the few blocks around the gym. Also meet nearby business owners and community members. There should also be donuts. 🙂 Meet any time after 8 a.m. at the gym. Will go until approximately 1 p.m.

Monday 5/1 at Columbia city: SFH giving samples at every class EXCEPT noon.

Tuesday 5/2 at SODO: SFH giving samples at every class from 12:15 p.m. on.

Saturday 5/6, 8-10 a.m. at Columbia City: Start Strong Graduation!!! … NO 9 a.m. CROSSFIT CLASS!!! If you show up, it’ll be a 5k run.

Tuesday 5/9 at Columbia City: Fundamentals Classes begin again and will run through June 3. Tuesday/Thursday, 7 a.m. and 7 p.m., Sat 8 a.m. (More info here.)

Friday 5/12, 6 p.m.: Happy Hour at Raconteur! More info to follow! (Mark your calendar.)

Sunday 5/14: Mother’s Day — that’s your friendly reminder to buy flowers.

Monday 5/29: Memorial Day — Murph Hero WOD and BBQ. More info to follow! (Mark your calendar.)

April 24-29 WODs

Monday

Warm Up
2 Rounds
100 Single Unders
15 Push Ups
15 Squats
Joint Prep
2 Rounds
10 Ring Rows
10 Strict Press
10 Acr-Pause-Slide

 

S/T – BENCH PRESS

25 mins TO FIND A 1RM BENCH PRESS

*If you finish early, do sets of 5 @ 65%

 

WOD *18 min TIME CAP
150 x DOUBLE UNDERS

40 x WALL BALLS (20/14)

30 x MED BALL SIT UPS

20 x HAND RELEASE PUSH UPS

100 x DOUBLE UNDERS

20 x WALL BALLS (20/14)

15 x MED BALL SIT UPS

10 x HAND RELEASE PUSH UPS

50 x DOUBLE UNDERS

 

CORE FINISHER: 60 x FLUTTER KICKS

 

L1 – SINGLE UNDERS, (10/6)
L2 – DOUBLE UNDERS/ ATTEMPTS, (14/10)
Rx – Above
Comp – SETS OF 50 UNBROKEN DU, (30/20)

 

Tuesday

Warm Up
2 Rounds
30 Mountain Climbers
20 Wall Balls
10 Bent Rows w/ naked bar

 

Joint Prep

Group Burgener Progression

 

S/T – CLEAN & JERK  *not a complex

5 REPS @ 50%
4 REPS @ 60%
3 REPS @ 70%
2 REPS @ 80%
1 REPS @ 90%

WOD

4 ROUNDS:
20 x POWER CLEANS (95/65)
15 x PULL UPS
10 x BAR FACING BURPEES

 

CORE FINISHER: 30 x BARBELL TILTS

L1 – (45/35), DEEP RING ROWS
L2 – (75/55), BANDED PULL UPS
Rx – Above
Comp – (115/85), CHEST TO BAR PULLUPS

 

Wednesday

Warm Up
10 Burpee Long Jumps
10 Burpee High Jumps
5/5 Single Leg Burpee

 

Joint Prep
Turkish Get Up Technique w/abmat or anything light

S/T
WORK UP TO AHAP TURKISH GETUP ON EACH ARM

  • SUPERSET  WITH:

5 SETS OF SINGLE ARM SEATED DB PRESS (4 REPS/ARM) WORKING UP TO AHAP

 

WOD – SYNCHRO CHIPPER

50 x WALL BALLS (20/14)
40 x HAND RELEASE PUSHUPS
30 x HIGH FIVE SIT UPS
20 x TOES TO BAR
10 x HANDSTAND PUSHUPS


CORE FINISHER: 60 TOTAL PARTNER SLAMBALL BOUNCE PASS

L1 – (10/6), V-UPS, BOX PUSHUPS
L2 – (14/10), KNEES TO SOMEWHERE, WALL WALKS
Rx – Above
Comp -(30/20), BALL TOUCH SITUPS, DEFICIT HSPU

 

Thursday

Warm Up
PVC Circle Circus
Joint Prep

3 Rounds
10 Strict Press Naked Bar
10 Dr Tri Shoulder Reaches
10 PVC Overhead Squat

 

S/T – STRICT PRESS

4 x 5 @ 40%
3 x 4 @ 50%
2 x 3 @ 60%
1 x 2 @ 70% x 2

 

WOD

14min EMOM
EVEN: ME POWER SNATCH (115/80)
ODD: 3 HIGH BOX JUMPS (30/24) *safety first!

 

CORE FINISHER: 50 x SIDE-CRUNCH HEEL TOUCH

L1 – (65/45), (20/16)
L2 – (95/65), (24/20)
Rx – Above
Comp – (135/95), (30 + 2-45# PLATES/24 + 1-45# PLATE)

 

Friday

Warm Up
2 Rounds
20 Wall Balls
200m Run Med Ball Overhead

 

Joint Prep
2 Rounds
15 Push Ups
15 Back Ext
15 Ring Rows

 

S/T or Conditioning

4 STATION ROTATION – 7min @ EACH STATION
– SIDE TO SIDE HANDSTAND WALKS ON THE WALL (scale = WALK AROUND BOX)
– HEAVY SET OF 5 EARTHQUAKE BAR BENCH PRESS
– 2 x 30’ SLED DRAGS @ 50% OF BODY WEIGHT
– PROGRESSIVE QUICK JUMP BOX JUMP/OVERS

 

WOD – 3 ROUNDS:
10 x CLEAN & JERKS (115/85)
20 x USA KBS (53/35)
50 x DOUBLE UNDERS

 

CORE FINISHER: 40 x RIG/WALL LEG RAISES
L1 – (65/45), (26/18), single unders
L2 – (95/65), (35/26), double unders/ attempts
Rx – Above
Comp – (135/95), (70/53), unbroken DUs

 

Saturday (at Columbia City)

Warm Up
500m Run
20 Samson Stretch
20 Slam Balls
20 Slam Ball Halos

 

Joint Prep
Group Circle

WOD
21 Thursters (95/65)
15 Pull Ups
200m Run
21 Power Cleans
15 Ring Dips
200m Run
21 Deadlifts
15 Handstand Push Ups
200m Run
21 Front Squats
15 Burpees

 

 

*******METCON******* (AT SODO)

Monday

Warm Up

400m Run
20 Burpees
20 Wall Balls
20 Push Ups

 

Technique
Movements in WOD

 

WOD
6 Rounds 1 Min Rest Between Rounds
3 Min AMRAP
1 Min Wall Sit
ME Wall Balls

 

 

Tuesday

Warm Up
21-15-9
Squats
Push Ups
Lunges

 

Technique

Movements in WOD

 

WOD
25 Min AMRAP
100 Single Unders
25 Sit Ups
25 Box Jumps
25 KB Swings

 

Wednesday

Warm Up

5 rounds
100m Sprint
10 Burpees
10 Push Ups
10 Samson Stretch

 

Technique
Movements in WOD

 

WOD
25 Min Cap
300 Slam Balls
200 Russian KB Swings
100 Squats
50  Burpees

 

Thursday

Warm Up
4x 400m Sprint

 

Technique
Movements in WOD

 

WOD
3 Rounds /8Min AMRAP/ 2min Rest between Rds
25 Squats
20 KB Sumo Deadlift High Pulls
15  Back Ext.
10 Push Ups

 

Saturday

Warm Up
400m Run
25 Lunges
25 Wall Balls

 

Technique
Movements in WOD

 

WOD
****TOP SECRET****

 

Posted in WOD