CrossFit KIDS and Birthday Parties:
Please visit our CrossFit Kids Page and contact Allison for scheduling either CF Kids classes or Birthday Parties. KIDS Page Link

CrossFit 101:
November's 101 course will begin on Monday, November 3rd. Classes are held Monday, Wednesday, and Friday and last 2 weeks. Each class should take 1 hour.

If you are interested in joining our November CrossFit 101 course contact us at 425.770.6412 or crossfitmonroe@gmail.com as space is limited to five people per session. Payment must be received in advance in order to reserve your spot.

Saturday, October 25, 2014

GROUP WOD

GROUP WOD BEGINS AT 9:00 WITH SKILL DAY IMMEDIATELY FOLLOWING WITH MASON 

Friday, October 24, 2014

WOD

Strength:
10 minutes to establish 1 rep max Split Jerk or Push Jerk (use a rack)

Conditioning:
10 Rounds for TIme
5 Thrusters 135/95#
1 Rope Climb (Do 5 pull-ups each round if no rope climb)


Tomorrow's group WOD will also consist of a skill day immediately following the workout!

Thursday, October 23, 2014

WOD

Strength:
EMOM 10:
3 Position Full Squat Clean with near perfect technique
Position 1 High Hang
Position 2 Above Knee
Position 3 Ground

Perform 1 Squat Clean from positions 1, 2, & 3 EMOM (perform 1 & 2 without dropping the bar)

Conditioning:
EMOM for 12:00-
10 Wall Balls 20/14#
In the remainder of each minute:
Max Rep Burpees over the medicine ball

*Score is total Burpees.

Extra Credit:
3 rounds max L-sit hold

Wednesday, October 22, 2014

WOD

WOD:
Begin at 0:00
3 Rounds for time
15 Overhead Squats 115/75#
20 Toes-to-bar
2 Rope Climbs (no pull-ups, do rope climb progressions or ring-rows x 8)

At 20:00
3 Rounds for time
21 Kettlebell Swings 24/16kg
15 Box Jumps 24"/20" (control at top)
9 Clean and Jerk 135/95#

Tuesday, October 21, 2014

WOD

Skill Work:
Ring stability
Accumulate 2 min holding a lockout position (top of the dip).

For Time:
100 Double Unders (singles 2:1)
25 Front Squats 115/75#
25 Push Press 115/75#
75 Double Unders
20 Front Squats 115/75#
20 Push Press 115/75#
50 Double Unders
15 Front Squats 115/75#
15 Push Press 115/75#

(No Rack for either movement)

Extra Credit:
Tabata Hollow-Rocks

Monday, October 20, 2014

WOD

Strength:
EMOM 8
Power Snatch, 3 reps. Find a moderately heavy weight and concentrate on perfect form. Try to do these touch and go.

Conditioning: 
This should go without saying, but DO NOT TEAR YOUR HANDS! Switch to ring rows or ring pull-ups instead of ruining your hands for the week.

"Cindy"
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats

OR

"Mary"
5 Handstand Push-ups
10 Pistols (alternating, 5 each leg)
15 Pull-ups