New Year's Day WOD
Today's Workout will be at Golden Gardens Park! (8498 Seaview Pl NW, Seattle, WA 98117) We will be meeting at the playground by the bathhouse at 9am.
This workout is free and open to anyone, regardless of skill level. If you or someone you know has ever been interested in Crossfit, what better time to try it out than now?!
Some of us will be taking part in the polar plunge, so if that's your thing, make sure to bring a towel and change of clothes to hang out by the fire with good friends and good drinks afterward. See you all there!
4x8 Strict Press
Super set with 5 strict toes to bar or hanging leg raises
Shoulder to Overhead
Use the same barbell for all movements- if you are doing the deadlift cycle, go VERY light.
Build to a heavy set of 3 Thrusters
4 Rounds for time:
14 Front Rack Reverse Lunges (Heavy)
5x5 OH Squats building
In the remaining time, work on bottom's up kb press
Push press (95/65)
C-P Deadlift Cycle
(Last Week Before Test for new 1RM)
Work up to 1 Rep at 97.5%
2 x 3 @ 75%
10 Kettlebell Swings
15 Air Squats
During the AC/DC song, Thunderstruck, complete 1 burpee every time you hear "THUNDER"
Tabata Your Face Off
Complete 8 rounds of 20/10 of...
- 10 Meter Sprints
- Goblet Squats
- Wall Ball Shots
"12 Days of Crossfit"
Perform in the style of "12 Days of Christmas"
1 Sumo Deadlift High Pull (75/55)
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kb Swings (53/35)
9 Box Jumps 924/20)
10 Double Unders
12 Overhead Walking Lunges (45/25 plate)
*Use the same weight for all barbell movements
**Extra points for singing
Deadlift Accessory Day
(not a circuit, rest 90-120 Seconds between sets)
Power Shrugs at 75% original Deadlift max 2x5
Stiff Leg Deadlifts 2x5
Bent Over Rows 2x5
Good Mornings 2x5
21 Turkish Get ups, right arm
50 American KB Swings
21 OH Squats, left arm (s: goblet squats)
21 OH Squats, right arm
21 TGU's, left arm
*20 minute time cap
Hang Squat Clean 8x2 (building in weight)
21 Clean and Jerks (95/65)
15 Clean and Jerks (135/95, increase from last set)
9 Clean and Jerks (185/135)
CP DL CYCLE
Work up to 2 reps at 95%
3 x 3 @ 75% w/ 120 Seconds rest between sets
12 Minute Clock
12 Thursters (95/65)
12 Toe 2 Bar
Come here to get Fit. No worries, we keep it fun!