October 18, 2017

Thursday

Fitness:
EMOM for 20 Minutes:
Even- 3 Hang Squat Cleans
Odd- 5 Cossack Squats/leg

12 Minute AMRAP:
Row 250m
3 Wall Walks
2 Rope Climbs (Scale: 10 Ring Rows)

Performance:
Gymnastics:
STRICT Pull Up, 3xME

Every 2 Minutes on the Minute (8 Sets):
2 Cleans

12 Minute AMRAP:
30ft HS Walk (Scale: 0:45-sec HS Hold)
20 Farmers Carry Walking Lunges (44s/26s)
10 Strict Pull Ups

LI WOD:
a) EMOM for 8-10 Minutes
Cleans, x2-4
b) 3 Sets:
Wall Walk, x3
Wtd Walking Lunges, x16
c) EMOM for 6 Minutes:
5 Cossack Squats/leg
d) 3 Sets:
Ring Rows, x8-12
Banded Good Mornings, x20

October 17, 2017

Wednesday

Fitness:
Single KB LP Week 2

20 Minute AMRAP:
5 Strict Pull Ups
15 Burpees
25 Sit Ups

Performance:
Single KB LP Week 2

20 Minute AMRAP:
Row 350m
15 Burpees

October 16, 2017

Tuesday

The Central Washington Throwdown presented by the WA National Guard is THIS weekend at ECF we have about 30 team from all over the Central WA area coming to compete, including several ECF teams. If you can try to come over and cheer some peeps on! We still have openings on the Women’s side if you want to sign up. Hope to see you there!

Fitness:
3-4 Sets:
Back Squat, x8
Armbar, x3/arm
Prone Snow Angels, x:30sec
TTB, x8-12

3 Rounds for Time:
20 Push Ups
35 Box Jump
50 KB Swings

Performance:
Back Squat, 5-4-3-5-4-3

5 Rounds for Time:
8 Muscle Ups
16 Deadlifts (225/155)

LI WOD
a) Stirct Pull Ups, 3 x 3-5
b) 3 Sets:
Rope Climbs, x1-3 (Scale: x5 Pull Ups per Rope Climb)
Bear Crawl, x30m
Jump Rope, x60 Seconds
Farmers Carry, x100m
c) 3 Set:
Back Squat, x10
Row 250m
d) Ring Push Up Plank Hold, accumulate 3 minutes

October 15, 2017

Monday

Fitness:
3-4 Sets:
Deadlift, x6-8
SL Goblet/FR Squats on Box, x6-8/leg
Nose-to-Wall HS Hold, x:45-:60 sec

3 Rounds for Time:
75 Double Unders
50 Air Squats
15 Power Cleans (105/65)
*15 Min Cap

Performance:
Gymnastics:
2 Sets:
SL Goblet/FR Squats on Box, x6-8/leg
Nose-to-Wall HS Hold, x:45-:60 sec

5 Sets (same wt across):
1 Power Snatch + 2 Snatch Bal. (Drop after 2nd) + 1 Snatch

3 Rounds for Time:
100 Double Unders
50 Air Squats
15 Power Cleans (135/95)
*15 Min Cap

October 12, 2017

Friday Fun Day!

Fitness:
3-5 Sets:
Bench Press, x12
Bent Over Row, x8
Squat Therapy, x8
Banded Good Morning, x15-20

For Time:
15-12-9
Power Cleans
Thrusters
(115/75)

Performance:
Gymnastics Buy-In:
Muscle Ups, 3×3-7

5 Supersets
Bench Press, x10
Weighted Pull Up, x5

Courtesy of CrossFit.com
For Time:
15-12-9
Power Cleans
Thrusters
(135/95)

October 11, 2017

Thursday

November 13th-17th:
As many of you know, Christian is getting married in Hawaii in November! That being the case, much of our coaching staff will also be heading to Hawaii to celebrate with him. That week in November will have a schedule that is slightly different than normal. It will be as follows:
Monday: 5/6/9/12/4:30/5:30/6:30
Tuesday: 6/7/9/12/4:30/5:30/6:30
Wednesday: 5/6/9/12/4:30/5:30/6:30
Thursday: 6/7/9/12/4:30/5:30/6:30
Friday: 5/6/9/12/4:30/5:30

Fitness, Performance, LI WOD:
Single KB LP (Week 1)
EMOM for 10 Minutes:
10-11 KB Snatches @ one weight below goal weight

7 Sets:
Row 250m
Rest 3-4 Minutes

October 10, 2017

Wednesday

Fitness
EMOM for 16 Minutes:
1: 3-5 Cleans
2: Hollow Hold, x:25 sec

EMOM for 18 Minutes:
1: 13/10 Cal Row (:40 sec cap)
2: 8-12 Burpees
3: 6 Alternating Dumbbell Snatches + 12 AbMat Sit Ups

Performance:
Cleans + Jerk
3+1, x2 sets @77%
2+1, x2 sets @81%
2+1, x3 sets @85%

EMOM for 15 Minutes:
1: 6-10 C2B + 30 Double Unders
2: 15/12 Cal Bike
3: 3-5 Bar-Facing Burpees + 3-5 TnG Power Snatch (135/95)

October 9, 2017

Tuesday

Fitness:
4 Sets:
Tempo Front Squat, x3 (33×2)
Armbar, x3/arm
Bent Over YT Raises, x8
L-Sit, accumulate :30sec

For Time:
21-15-9
Shoulder to OH (75/55)
Box Jumps (24/20)
Pull Ups

Performance:
EMOM for 10 Minutes:
Pause (2-sec) Front Squat, x2

For Time:
30-20-10
Row Cal
Shoulder to OH (115/80)
Burpees

LI WOD:
a) Front Squat 3×5
b) EMOM for 12 Minutes:
Odd- Row :40 sec
Even- KB Rack Hold :30
c) Tabata Hollow Rock/Hold
d) 2 Sets:
KB Armbars, x3/arm
KB Windmills, x8/arm

October 8, 2017

Monday

Clothing Exchange Saturday 5-7pm. Details on the event page. You may start bringing in your clothes this week!!

Fitness:
3-4 Sets:
RDL, x8-12
Kb/Db Strict Press, x6-8
Strict Pull Up, x2
Cossack Squat, x7/leg

15 Minute AMRAP:
20 Russian Swings (62/44)
20 OH Walking Lunge Steps(45/25)
20 V-Ups

Performance:
Sots Press, 3×5
Snatch Balance, 3×3 @ 65% of Snatch
Snatch + Snatch Balance + OHS, build to heavy
(Same as last weeks complex. Goal is to make this week faster and more technically sound)

15 Minute AMRAP:
12 2xKB FR Reverse Lunge (6R/6L)
12 2xKB Cleans
15 TTB
(53s/35s)

October 5, 2017

Friday Fun Day

Fitness:
3-4 Sets:
TGU, x4/arm (heavy)
Double KB OH Carry, x40m
Squat Therapy, x10
Double Under Practice, x:60sec

“Jackie”
For Time:
Row 1000m
50 Thrusters (45/35)
30 Pull Ups

Performance:
Gymnastics Buy-In:
HS Walk, 3x30ft
(Weighted) Dips 3×8-12, (Stationary or Ring)

Deadlift 5×3

Team Series Event 8
Individual Version

“C2B Jackie”
For Time:
Row 1000m
50 Thrusters (45/35)
30 C2B Pull Ups