Main – CrossFit

Chy’s 21st Bday was last week and this is what Hung came up for her Bday wod.

3 position snatch (you do not drop bar between reps)

floor, hang, hip
Keep the weight manageable and go for technique. Try to do this all in the full snatch position if you have the mobility if not then catch in power position.

Metcon (Time)

2 rounds-
1st round is 11 reps 2nd round is 10 reps for each movement!
11 du’s
11 pullups
11 HSPU’s
11 Power Cleans (155/115)
11 situps
11 Front Squats (155/115)
11 ring dips
11 burpee TTB
11Push Jerks (155/115)
11 Push ups to plate

Main – CrossFit

Metcon (Time)

make up day

Lots of new competitions posted on the board- check them out! Booties in Action registration is up so don’t delay if you want to get into an awesome all women event!
Looks like everyone is loving the fitaid- if you didn’t see the post before you can buy a 10 drink punch card for 25 and then turn it in for 1 free one (-:

Main – CrossFit

Snatch (15 mins to work to a heavy snatch for today)

Metcon (Time)

3 rounds for time of:
Run 400m
10 HSPU’s
12 Power Snatches 115/75

Main – CrossFit

DRAGONFIRE STANDARD WARMUP (No Measure)

Metcon (Time)

Row 500m,
then 4 rounds
5 power cleans 135/95
10 alternating pistols
15 slam balls
then
row 500m
*Scale pistols to box, if needed

Main – CrossFit

Front Squat

Today or tomorrow is the day to find the max squat for the one you did not do on Monday (-: GO AFTER IT! So many PR’s this week….we LOVE it!

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
try and keep this in about a 5 min. time frame so that your calves don’t get too burned up

Metcon (AMRAP – Reps)

amrap 10

2 rope climbs
6 chin ups (reverse grip on hands)
12 dead lifts 155/105

If anyone is interested- I was just sent information on this today.

Battle at the Ballpark

Event Information

Join us for our first ever Battle at the Ballpark here at Safeco Field! This is a team throwdown competition with CrossFit style workouts. There will be three (3) WODs per division. After the competition we will open up the ‘Pen for a pre-game party for all competitors, judges and spectators!
Battle at the Ballpark

When
Saturday, September 13, 2014
Check in begins at 6:30 a.m.
Competition begins at 8:00 a.m. – SHARP
Competition Concludes at 2:30 p.m.

Who
Battle at the Ballpark is being brought to you by the Seattle Mariners, Imperial CrossFit, Lake Washington CrossFit and South Seattle CrossFit.

Divisions
RX Team – 2 men and 2 women – $340 per team
Modified Team – 2 men and 2 women – $340 per team
Adult and Child Team – 1 adult and 1 child* – $170 per team
Child must be between the ages of 7 and 13

Every competitor will receive a T-shirt, drink voucher and a Main Level ticket for the Mariners game starting at 6:10 p.m.

WOD Information
Coming soon…

Additional Information
$5 of every ticket purchased will be donated to Upower. Upower provides free CrossFit classes to underserved teens in King County.

Spectators will be admitted into the ballpark starting at 7:00 a.m. All spectators must have a ticket to enter the ballpark for the event.

If you are interested in volunteering for this event please contact Megan McKinney-Rickey at mckinneyrickey@gmail.com.

Deadline to Register: Friday, August 29 – NOON
Register Now

Main – CrossFit

Push Jerk (3 3 3 3 )

work up to a med to heavy set of 3…these are from rack

Metcon (Time)

3 rounds

12 ring pushups
12 fun jumps
18 kb swings

Main – CrossFit

Power Clean (emom for 5 2 power cleans 70-75% of max)

Metcon (Distance)

Conditioning:
800m run x 1, rest 1:1
400m run x 3, rest 2:1
200m run x 6, rest 3:1
100m run x 6, rest 4:1

Handstand walk for distance (Distance)

In time frame set how many feet were walked on hands total
4 minutes to walk OR try a couple max effort holds on wall and mark in comment box what holds were

Week 10
Day 1 1RM HBBS, w/110% walkout

Day 2 Establish 1RM FS

Main – CrossFit

OK crew….you have put in the hard work and squatted your butt’s off! Time to see if we have some new PR’s this week! Make sure you are hydrated and that you have one the coaches work with you when you are getting ready to hit that heavy squat. I suggest hitting one today and then waiting til Thurs. or Friday to go for the other one. I will have a suggested warmup for getting ready on the white board on far side of gym. I am excited to see you all hit those lifts this week…come in with confidence and know that you can own the lift!

Metcon

Back Squat (1 rep max )

Reps Rest after set
1 ~ 30-50% 6 ~ 2 minutes
2 ~ 60% 5 ~ 2 minutes
3 ~ 70% 3 ~ 3 minutes
4 ~ 80% 1 ~ 3 minutes
5 ~ 90% 1 ~ 5 minutes

at this point take what you think is your max and add 10-15 pounds to it and do a walk out. A walk out is where you rack the bar, walk out-hold tension-pause- then walk it back in (you do NOT attempt to squat this) . Rest 1-2 mins then load bar with correct weight and go for a new max.

If you hit a new max and have more in the tank then rest at least 5 mins before attempting next weight.

Dips (3 sets of 5)

if you are proficient at these you may add a weight

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Main – CrossFit

Metcon (Time)

make up day- post what you did in comments.