CrossFit Federal Way - beyond the whiteboard

CrossFit Federal Way
Federal Way, Washington www.crossfitfw.com

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Hang Squat Snatch : 3 Rep Max

Find your Hang Squat Snatch 3 Rep Max.

20 minutes to find 3rm

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21-15-9: Pull-ups and Handstand Push-ups

21-15-9 reps, for time of: Pull-up Handstand Push-up

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Hang Squat Snatch Pull-up Handstand Push-up

Gym Activity

Jason Jacobson CrossFit Federal Way
This was more of a 150m slightly uphill ;)

Run Sprint : 7x 100 m, rest 2 mins : 1 min 51 secs | Rx'd

Interval : rest 2 mins Run Sprint, 100 m | 0:15 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16 Run Sprint, 100 m | 0:16

Comment · 0 Comments · May 21, 2013
Jason Jacobson CrossFit Federal Way

Split Jerk 5-5-5-5-5 : 4125 lbs | Rx'd

Sets 5 Split Jerks | 135 lbs 5 Split Jerks | 155 lbs 5 Split Jerks | 175 lbs 5 Split Jerks | 185 lbs 5 Split Jerks | 175 lbs

Comment · 0 Comments · May 21, 2013
Kelly Merrill CrossFit Federal Way

Split Jerk 5-5-5-5-5 : 1625 lbs | Rx'd

Sets 5 Split Jerks | 45 lbs 5 Split Jerks | 55 lbs 5 Split Jerks | 65 lbs 5 Split Jerks | 75 lbs 5 Split Jerks | 85 lbs

Comment · 0 Comments · May 20, 2013
Kelly Merrill CrossFit Federal Way
First run timer did not time.

Run Sprint : 7x 100 m, rest 2 mins : 2 mins 14 secs | Rx'd

Interval : rest 2 mins Run Sprint, 100 m | 0:00 Run Sprint, 100 m | 0:22 Run Sprint, 100 m | 0:22 Run Sprint, 100 m | 0:22 Run Sprint, 100 m | 0:22 Run Sprint, 100 m | 0:23 Run Sprint, 100 m | 0:23

Comment · 0 Comments · May 20, 2013
Amy Dill CrossFit Federal Way

Split Jerk 5-5-5-5-5 : 2325 lbs | Rx'd 200 lbs

Sets 5 Split Jerks | 65 lbs 5 Split Jerks | 85 lbs 5 Split Jerks | 95 lbs 5 Split Jerks | 105 lbs 5 Split Jerks | 115 lbs

Comment · 0 Comments · May 20, 2013
Dan Lydell CrossFit Federal Way
PU's & Ring dips replaced MU's.

Chipper: Rows, Double Unders, Kettlebell Push Press and 2 more : 14 mins 50 secs | Not Rx'd

Row, 500 m 50 Double Unders 30 Kettlebell Push Press, 55 lbs 10 Muscle-ups 5 Wall Climbs

Comment · 0 Comments · May 20, 2013
Dan Lydell CrossFit Federal Way

Power Clean 1-1-1-1-1-1-1 : 1160 lbs | Rx'd

Sets 1 Power Clean | 115 lbs 1 Power Clean | 135 lbs 1 Power Clean | 155 lbs 1 Power Clean | 175 lbs 1 Power Clean | 185 lbs 1 Power Clean | 195 lbs 1 Power Clean | 200 lbs

Comment · 0 Comments · May 20, 2013
Lisa Juvinall CrossFit Federal Way
Dead lifts: sub 125# for 155#

Deadlifts, 1 Round Cindies (Rob Williams) : 25 mins 58 secs | Not Rx'd

10 Deadlifts 125 lbs 1 Round Cindies 9 Deadlifts 125 lbs 1 Round Cindies 8 Deadlifts 125 lbs 1 Round Cindies 7 Deadlifts 125 lbs 1 Round Cindies 6 Deadlifts 125 lbs 1 Round Cindies 5 Deadlifts 125 lbs 1 Round Cindies 4 Deadlifts 125 lbs 1 Round Cindies 3 Deadlifts 125 lbs 1 Round Cindies 2 Deadlifts 125 lbs 1 Round Cindies 1 Deadlift 125 lbs 1 Round Cindies

Comment · 0 Comments · May 19, 2013
Lisa Juvinall CrossFit Federal Way

Overhead Squat 3-3-3-3-3 : 1080 lbs | Rx'd -105 lbs

Sets 3 Overhead Squats | 55 lbs 3 Overhead Squats | 65 lbs 3 Overhead Squats | 75 lbs 3 Overhead Squats | 80 lbs 3 Overhead Squats | 85 lbs

Comment · 0 Comments · May 19, 2013
Lisa Juvinall CrossFit Federal Way

Helen : 19 mins 5 secs | Rx'd 2 secs | Rx'd

3 rounds of: Run, 400 m 21 Kettlebell Swings, 1 pood 12 Pull-ups

Comment · 0 Comments · May 19, 2013

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