Adam’s Wild WOD. Thurs, 10/20
Aloha and Welcome to Aaron ! Aaron was a great addition to our 8:00 AM WOD Wednesday! Aaron works out at the newest CrossFit NW Seattle in Ballard. Thank you so much for making it in Aaron!
So…., in case you didn’t know, Adam has been on a mission lately with his cleans. When he does them correctly, using a powerful extension of his hips, he feels how much easier that weight just floats up. That’s why he programmed them into Thursday’s WOD! He’s just so jazzed! Think “Hip It before you Whip It!”
Warm up: Will be posted…
Mobility/Skill: 10 minutes working on a goal or a goat
Strength: Back Squat 5-5-5-5-5
WOD: Adam’s Wild WOD, 12 min AMRAP; 5 Power cleans 10 pull ups 25 Double unders
Reminder…
There will be only ONE class this Saturday morning at 7:30 AM! Kinsey will launch her “Paleolithic Living” series at 8:30 AM. The three part series runs every other Saturday thru Nov 19. Don’t miss it! Register at the desk. $10/class or $25 for the series.
What A Guy! Wed, 10/19
Reminder!
There will be only ONE class this Saturday morning at 7:30 AM!Kinsey will launch her “Paleolithic Living” series at 8:30 AM.
The three part series runs every other Saturday thru Nov 19.
Don’t miss it! Register at the desk. $10/class or $25 for the series.
Notice the spanky clean floors? (Well, kind of…) Guus brought his blower in and blew the place inside out. Thank you Guus. His progress is amazing, BTW. Have you noticed his squats lately?
Do what Adam tells you to do Mobility/Skill:
Do what Adam shows you to do WOD: For time;
800m run
Then 3 rounds of:
10 dips (w/feet elevated)
15 Toes-to-bar
20 KB swings (50/35) or scale down
800m run
Down ‘N Dirty! Tue, 10/18
From Monday’s “Fran.” From the top… Blue Blue Sheila. Monica completed her first WOD kipping without a band! Way To Go!! Gabby toughing it out! Incredible efforts! Previous PR’s getting blown up every where. Partner bar get ups were a blast.
Warm Up, Mobility & Skill on whiteboard upon arrival WOD: Down ‘n Dirty!10 deadlifts
2 clapping push ups
cone shuffle
9 deadlifts
4 clapping push ups
cone shuffle
8 deadlifts
6 clapping push ups
cone shuffle…….
down to 1 & 20.