January 14, 2019

Tuesday

Fitness

3-4 Sets:
Squat Therapy-> PVC OHS-> Barbell OHS-> Hang Snatch, x5-10
(Perfect one before advancing to more complex movements)
Half Kneeling Landmine Press, x8/arm
KB Clean to Cossack Squat, x8/side
Crossover Symmetry, x1-2 Exercises

2 Rounds for Time:

18/14 Cal Row
15 Double KB Front Squat
12 Pull Ups

Performance

Snatch Progression (Week 1 of 9)
Power Snatch + Hang Snatch + Snatch
2×1 @65%
3×1 @70%

Snatch Balance
2×3 @70%
3×3 @75%

12 Minute AMRAP:

12 DB Hang Clean & Jerks
12 Alternating DB Snatches
40 Double Unders
50/35

Conditioning Express

Tabata:

Bike
Pull Ups
Row
Sit Ups
Squat

*Complete all 8 sets at one movement, then switch
**Rest 1 cycle b/t each movement

Lower Intensity

a) 3 Sets:
Cossack Squat, x8/leg
SL RDL, x8/leg
SA KB Row, x8/arm
b) EMOM for 8 Minutes:
Strict Pull Ups, x2-3
c) Front Rack Walking Lunges, 3×16 (8R/8L)
d) EMOM for 8 Minutes
Hollow Hold, x:20sec

January 13, 2019

Monday

Fitness


Every :90-sec for 18 Minutes (6 Sets):
Odd: 2 Power Clean + 2 Squat Clean
Even sets alternate between:
Hollow Hold/Rock, x:30-sec
Seated Snow Angel, x:45-sec

12 Minute AMRAP:
10 DB Hang Clean & Jerks
10 Alternating DB Snatches
20 Double Unders

Performance


Clean & Jerk Progression (Week 2of 9)
2-Position Clean (Mid-Thigh, Knee)
2×1 @80%, 3×1 @85%

Clean Pulls
2×3 @100%, 3×3 @105%

2 Rounds for Time:
25/18 Cal Row
20 Thrusters (95/65)
15 C2B Pull Ups

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

January 10, 2019

Friday Fun Day!

Fitness


3-4 Sets:
Weighted Walking Lunges, x14-16
Ring Rows, x10-15
Double Unders, x:60-sec
Side Plank, x:45-sec/side

For Time:
15-12-9
Hang Power Clean (115/75)
Bar-Facing Burpees

Performance


Gymnastics Buy-In:
HS Hold + Shoulder Taps, 3x:30-sec

Front Squat 5×3

For Time:
21-15-9
Front Squat (135/95)
Bar-Facing Burpees

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

January 9, 2019

Thursday

Fitness

EMOM 30 minutes of:
1 Squat Clean

Performance

EMOM 30 minutes of:
1 Squat Snatch

Conditioning Express

5 Rounds:
:40-sec Double Unders
:20-sec Rest
:40-sec Man Makers
:20-sec Rest

2:00-Minute Rest

5 Rounds:
:40-sec KB Lunge Clean and Press
:20-sec Rest
:40-sec Tempo Ring Row (20X2)
:20-sec Rest

Lower Intensity

a)3 Sets:
Dips, x8-12
Ring Rows, x8-12
b)EMOM for 8-10 Minutes
2-3 Hang Squat Cleans
c)2 Sets:
Bike 1.0mi/Row 700m
Plank Hold, x90seconds accumulated
d)Farmers Carry, 3xMax Distance in 30 seconds

January 8, 2019

Wednesday

ECF’s Kids Classes are back!
Our next 6-week session will begin on Monday, January 28th.

Older Kids: (ages 7-12)
Mondays and Thursdays at 3:15-4:00p
Cost: $135 (tax included)
*In this group your child should be able to stay focused for at least 10 minutes at time and be able to follow directions well. Has maybe played or participated in organized activities such as dance, sports, or gymnastics.

Younger Kids: (ages 4-8)
Mondays and Thursdays at 4:00-4:30p
Cost: $120 (tax included)

Please note that it is not the age of your child that is the deciding factor for what class he or she attends. It is largely based upon individual skill, athleticism, and maturity and is ultimately decided upon by the coach to ensure your child is getting the most out of the CrossFit experience.

Fitness

Single KB LP (week 1 of 9)
EMOM for 10 Minutes
9-11 KB Snatches
@ 1 weight below goal weight

**When establishing your goal weight be sure to test it out ahead of time to determine if it is a realistic goal weight**

For time:
8 x 200m Row Sprints
*Rest 2 minutes between each.

Performance

Double KB LP (week 1 of 9)
Every 2 Minutes for 5 Sets
7 Double KB Front Squats
7 Double KB Push Presses
6 Double KB Cleans
*Unlike the Single KB LP, you will be staying with the same KB weights throughout the entire 9-Week progression. Wisely select your weights; You want it to be challenging, yet manageable.

For time:
8 x 250m/200m Row Sprints
*Rest 2 minutes between each.

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

January 7, 2019

Tuesday

Fitness


3-4 Sets:
Deadlift, x8
Squat Therapy/Light OHS, x5-10
Half Kneeling Landmine Press, x8-10/arm
Crossover Symmetry, x1 Exercise

2 Rounds for Time:
30 Box Jumps
30 KB Snatches
30 Wall Balls
*12 Minute Cap

Performance


Clean Progression (Week 1 of 10)
3-Position Clean, 2×1 @70% 4×1 @75%
Clean Pull, 2×5 @90%, 3×5 @95%

2 Rounds for time of:
40 Deadlifts
20 Front Rack Reverse Lunge
10 Overhead Squats
(115/80)
*Same bar for all lifts*
*12 Minute Cap

Conditioning Express

5 Minutes:
15 Wall Balls
10/7 Push Ups

Rest 2 Minutes

5 Minutes:
12 Lateral Box Step Overs
12/8 Cal Row

Rest 2 Minutes

5 Minutes:
10 Walking Lunges
5 Burpees

Lower Intensity

a) 65-75 Wall Balls (not for time)
b) 3 Sets:
Deadlift, x6-8
Half Kneeling Landmine Press, x10/arm
c) 3 Sets:
KB Windmill, x8/arm
Bicep Curl, x12
d) Crossover Symmetry Iron Scap Protocol

January 6, 2019

Monday

Monday, January 7th marks the 7 year anniversary of Ellensburg CrossFit! Thank you all for making these last 7 years so spectacular and memorable!

Fitness

Bench Press, 3-5×8

20 Minute AMRAP:
4 Strict Pull Ups
8 Push Press (95/65)
12 KB Swings (53/35)

Performance

Bench Press, 3-5×5

“Nate”
20 Minute AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings (70/53)

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

January 3, 2019

Friday Fun Day!

Fitness


3-4 Sets:
SL RDL, x8/leg
SA OH, Opp. Leg Step Up, x8/side
DB Reverse Fly, x12
Squat Therapy/Light OHS, x5-10

2 Rounds for Time:
Row 30/21 Cal
20 Burpees

Performance

5 sets at a moderate to heavy weight of the following Snatch Complex:
Power Snatch + Hang Squat Snatch + Squat Snatch

2 Rounds for Time:
Row 30/21 Cal
20 Lateral BBJO (24/20)

Conditioning Express

Tuesday & Thursday at 11:15am

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

January 2, 2019

Thursday

Fitness


3-4 Sets:
Back Squat, x8
KB Armbar, x2/arm
KB Windmill, x8/arm

EMOM for 15 Minutes:
1: Double Unders, x45 or :45-sec
2: HS Hold, x:35-sec
3: Strict Pull Ups, x5-10

Performance


Gymnastics Buy-In:
L-Sit, 3x:30-sec

Back Squat, 5×3

AMRAP 15 minutes of:
50 Double-unders
10m Handstand Walk
10 Strict Pull Ups

Conditioning Express

EMOM for 18 Minutes:
1: Double Unders, x45/:45-sec
2: Bike/Row, x7-15 Cal
3: 12 Ice Skaters + 4-8 Burpees

Lower Intensity

a) Back Squat, 3×10
b) 3-4 Sets:
Row 500m
c) 3 Sets:
HS Hold/Walk, x:45 sec
Back Extensions, x10-15
Side Plank, x:45 sec/side
d) Ring Row, 3×12

January 1, 2019

Wednesday

Happy New Year everyone!

Fitness

3-4 Sets:
3 Cleans, x2 *Rest b/t sets of 3
KB FR Kneel-to-Stand, x12
Crossover Symmetry, x1-2 Exercises

5 Rounds for Time:
7 Squat Clean (135/95)
14 KB Swings (53/35)

Performance

Gymnastics Buy-In:
2-3 Sets:
Strict Ring Dips, x6-10
Strict Pull Ups, x6-10

Build to a Heavy:
Clean + Hang Clean + Jerk

5 Rounds for Time:
7 Squat Clean (155/105)
14 KB Swings (62/44)

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

January 1, 2019

New Year’s Day

Classes at Noon and 5:30pm ONLY

15 Minute AMRAP:
20 Alternating DB Snatches
19 TTB or V-Ups
20 Box Jump Overs (Performance: Wall Balls)
19 Push Ups

Accessory:
3×8 Deadlift
3×12 Barbell Bent Over Row – 3×12
3×16 Front Rack Reverse Lunges (8/Leg)

December 30, 2018

Monday

Happy Birthday George! George Loosier is turning 65 so I thought it would be nice to celebrate with a fun WOD!

Monday is New Year’s Eve! There will be no evening classes (4:30, 5:30, & 6:30.)

Tuesday is New Year’s Day and will will have two classes only. One at Noon and the other at 5:30pm! Hope to see you there as we kick off 2019!

Fitness

Bench Press, 3-5×5

For Time:
650m Row
3 Rounds:
6 Man Makers
5 Rope Climbs
65 Air Squats
65 Single Unders

Performance

Bench Press, 3-5×5

For Time:
650m Row
3 Rounds:
6 Man Makers
5 Rope Climbs
65 Air Squats
65 Single Unders

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

December 27, 2018

Friday Fun Day!

Fitness


3-4 Sets:
Squat Therapy-> PVC OHS-> Barbell OHS-> Hang Snatch, x5-10
(Perfect one before advancing to more complex movements)
Russian Swing, x20
TGU, x2/arm

10 Minute AMRAP:
30 Double Unders
10 Cal Row
3 Devil’s Presses

Performance


Snatch, 8×1

10 Minute AMRAP:
30 Double-unders
10 Cal Bike
3 Bar Muscle-ups

Lower Intensity

Tuesday & Thursday at Noon and 5:30pm

December 26, 2018

Thursday

New Years Schedule:

Monday, New Year’s Eve (12/31):
No Evening classes (4:30, 5:30, 6:30)

Tuesday, New Years Day (1/1):
Noon and 5:30pm ONLY

Fitness


3 Sets:
2x (Power Clean + Hang Power Clean + Front Squat)
KB Snatch + Lunge + Press, x6-8/arm
Cossack Squat, x8/side
Crossover Symmetry, x1-2 Exercises

4 Rounds for Time:
15 Hang Power Cleans
12 Front Rack Reverse Lunges
9 Pull Up (C2B?)
Rest 2 Minutes b/t Rounds
*Goal is heavy, unbroken sets + quality reps
*Scale rounds to take around 2 minutes

Performance


Clean and Jerk, 8×1

All For Time:
15-12-9
Bar-Facing Burpees
5-4-3
Clean & Jerk (225*/155*)

Rest 7 Minutes

15-12-9
Clean & Jerk (135/95)
C2B Pull Ups

*Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.

Lower Intensity

a) EMOM for 8-10 min:
Power Clean + Hang Power Clean + Front Squat
b) 3 rounds:
Row 300m
Double Unders, x60 (or 60 sec practice)
Push Ups, x10
c) 3 rounds:
Strict TTB, x12-15 (scale to strict leg raises or single leg raises)
Goblet Squat, x12-15
d) 2 Sets:
Wall Stretch, x60/leg
Banded Shoulder Stretch, x60/arm

December 25, 2018

Wednesday

Happy 50th birthday Patti aka “Mrs. ECF!” For your big day we will be doing the WOD known as the “Filthy Fifty” in your honor 😁


New Years Schedule:

Monday, New Year’s Eve (12/31):
No Evening classes (4:30, 5:30, 6:30)

Tuesday, New Years Day (1/1):
Noon and 5:30pm ONLY