25 May 2016

Wednesday
WOD

Complete 12 rounds of:
Every 40 seconds – 1 Power clean (60%)
Rest 4:00

Complete 12 rounds of:
Every 40 Seconds – 1 Power Snatch (60%)
Rest 4:00

Complete 21-18-15-12-9-6-3 of:
Unbroken Overhead Squats (M: 95 lbs, W: 65 lbs)

This is Week 1 of a Power Clean and Power
Snatch progression. Record your weights and times.

Posted on CFNE on 18 May 2016

CF LITE
“Small”
Complete 3 rounds for time of:
1000 Meter row
50 Burpees
50 Box jumps (M: 30″, W: 24″)
800 Meter run

13240783_1114253031949887_2622955523292083951_n_______________
The top 5 males from the West Regional that will be advancing to the 2016 Reebok CrossFit Games are:
1st: Ben Fikowski
2nd: Ben Stoneberg
3rd: Lucas Parker
4th: Samuel Kwant
5th: Cole Sager

The top 5 males from the Atlantic Regional that will be advancing to the 2016 Reebok CrossFit Games are:
1st: Ben Smith
2nd: Noah Ohlsen
3rd: Travis Mayer
4th: Jacob Anderson
5th: Gary Helmick
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24 May 2016

Tuesday
WOD

“Sugar Daddy”
Complete 21-15-9 for time of:
Deadlifts (M: 225 lbs, W: 155lbs)
400 Meter run

Posted on CFNE on 17 May 2016

STRENGTH

A) 4-4-4-4-4
Deadlift w/ 2 second pause below the knee

*Add weight each round.

B) 3 Supersets of:
8 Single leg deadlifts w/ KB
16 Goblet lunges

C) 3 Supersets of:
12 GHD Sit-up
12 T2B

13227523_1114279245280599_6074889282823791841_o_______________
The top 5 females from the West Regional that will be advancing to the 2016 Reebok CrossFit Games are:
1st: Carleen Mathews
2nd: Emily Abbott
3rd: Margaux Alvarez
4th: Carly Fuhrer
5th: Christina Verhagen

The top 5 females from the Atlantic Regionals that will be advancing to the 2016 Reebok CrossFit Games are:
1st: Emily Bridgers
2nd: Anna Tunnicliffe
3rd: Meg Reardon
4th: Christy Adkins
5th: Alea Helmick
_______________

23 May 2016

Monday
WOD
“Merengue”
Complete 3 rounds for time of:
30 Burpees
30 Pull-ups
30 Thrusters (M: 75 lbs, W: 55 lbs)

Posted on CFNE on 16 May 2016

CF LITE
Complete 2 rounds for time of:
50 Double unders
40 Calories row
30 DB snatch (M: 55 lbs, W: 45 lbs)
20 Handstand push-ups

Posted on CF Mayham on 14 May 2016

roger_______________

22 May 2016

Sunday
REST DAY

MemorialDayMurph_______________
Memorial Day Murph
Monday, May 30th
Join us in honoring Congressional Medal of Honor recipient Lt. Michael P. Murphy in the “Murph” Challenge. Help us honor ALL fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for great charities supporting military causes. Let’s remember and honor the sacrifices that have been made on behalf of OUR freedom.

– Please donate at themurphchallenge.com.
– $45 includes an event shirt from FORGED clothing.
– All profits go towards the Lt. Michael P. Murphy Memorial Scholarship Foundation.

All athletic abilities can participate! Bring family, friends and coworkers. “Murph” can be scaled for beginners, completed in teams or as individuals.

Time: 8:30am and 10:00am
*These are the only 2 classes we will run on Memorial Day. We will be closed the rest of the day.
_______________

21 May 2016

Saturday
FREE COMMUNITY WOD

8:00 am

Bring family, friends and/or co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

OPEN GYM

8:00 am – 11:00 am

Please Arrive by 10:30 am
(Open to Current Athletes Only)

qasdfghjk_______________

20 May 2016

Friday
WOD

Challenge Benchmark Test 5

Complete 2 rounds for time of:
18 Calorie row
15 Thrusters (M: 95 lbs, W: 65 lbs)
12 Chest-to-bar pull-ups

Benchmark Test from CF Linchpin

572f91265cb4f_______________
CrossFit Regionals Weekend #2
Watch live streaming of weekend #2 of the 2016 Regional events on www.games.crossfit.com. The 2 regions that will be competing this weekend are:

West Regional:
North West + Canada West @ Portland, Oregon
Atlantic Regional: Mid-Atlantic + South East @ Atlanta, Georgia
_______________
Free Community Workout
TOMORROW, May 21st, at 8:00 am
Join us for a Free Community Workout tomorrow at 8:00 am. Bring family, friends and/or co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)
_______________

19 May 2016

Thursday
WOD

Challenge Benchmark Test 4

Complete the following for time:
7 Squat snatch (M: 185 lbs, W: 135)
11 Ring muscle-ups
100 Double-unders
11 Ring muscle-ups
7 Squat snatch (M: 185 lbs, W: 135 lbs)

Benchmark Test from CF Linchpin

STRENGTH

A) 20-15-10-5
Bench Press
Strict dips
Weighted push-up

B) 3 sets
10 Chin ups
10 Barbell curls

13247943_1108894609152396_5970012737439479265_o_______________
The top 5 teams from the California Regional advancing to the 2016 Reebok CrossFit Games are:
1st: Diablo CrossFit Anejo
2nd: CrossFit 808
3rd: Invictus
4th: Team CDR
5th: CrossFit Davis

The top 5 teams from the South Regional advancing to the 2016 Reebok CrossFit Games are:
1st: #TeamDensity
2nd: Rockwell CrossFit
3rd: CrossFit Omnia
4th: Pillar CrossFit
5th: Backcountry Black

The top 5 teams from the Pacific Regional advancing to the 2016 Reebok CrossFit Games are:
1st: Zaks Pack East Tamaki
2nd: Schwartzs CrossFit Melbourne
3rd: CrossFit Athletic
4th: CrossFit Torian
5th: CrossFit Loaded
_______________

18 May 2016

Wednesday
WOD

1 Rep max press

Then,

Challenge Benchmark Test 3
Complete the following for time:
20 Back squats (M: 225 lbs, W: 155 lbs)
2 Mile run
20 Back Squats (M: 225 lbs, W: 155 lbs)

*Use a rack
Benchmark Test from CF Linchpin

CF LITE
Complete the following for time:
21 Dumbbell thruster (M: 45 lbs, W: 35 lbs)
21 Burpees
100 Double unders
15 Dumbbell thruster (M: 45 lbs, W: 35 lbs)
15 Burpees
100 Double unders
9 Dumbbell thruster (M: 45 lbs, W: 35 lbs)
9 Burpees
100 Double unders

13198524_1108502822524908_4520627990522116125_o_______________
The top 5 male athletes from the California Regional advancing to the 2016 Reebok CrossFit Games are:
1st: Josh Bridges
2nd: Rasmus Wisbech Andersen
3rd: Marcus Filly
4th: Christian Lucero
5th: Garret Fisher

The top 5 male athletes from the South Regional advancing to the 2016 Reebok CrossFit Games are:
1st: Roy Gamboa
2nd: Travis Williams
3rd: Logan Collins
4th: Sean Sweeney
5th: Joseph Guesnier

The top 5 male athletes from the Pacific Regional advancing to the 2016 Reebok CrossFit Games are:
1st: Rob Forte
2nd: James Newbury
3rd: Khan Porter
4th: Zeke Grove
5th: Mitchell Sinnamon
_______________

17 May 2016

Tuesday
WOD

Challenge Benchmark Test 2

Complete the following for time:
400 Meter run
15 Clean & jerks (M: 135 lbs, W: 95 lbs)
3 Rope climbs, 15 ft
400 Meter run
12 Clean & jerks (M: 135 lbs, W: 95 lbs)
2 Rope climbs, 15 ft
400 Meter run
9 Clean & jerks (M: 135 lbs, W: 95 lbs)
1 Rope climbs, 15 ft

Benchmark Test from CF Linchpin

STRENGTH

A) EMOM x 8 min
1 heavy deadlift

B) 3 Supersets of:
8 front squats @ 65%
10 Bulgarian split squats each leg (goblet)

C) 2-3x:
15 GHD sit-ups
30 sit-ups

13243795_1109532032421987_2371948389075339507_o_______________
The top 5 females from the California Regional that will be advancing to the 2016 Reebok CrossFit Games are:
1st: Lauren Fisher
2nd: Rebecca Voigt
3rd: Alessandra Pichelli
4th: Chyna Cho
5th: Jamie Hagiya

The top 5 females from the South Regional that will be advancing to the 2016 Reebok CrossFit Games are:
1st: Camille Leblanc-Bazinet
2nd: Whitney Cappellucci
3rd: Alexis Johnson
4th: Tennil Reed
5th: Candice Wagner

The top 5 females from the Pacific Regional that will be advancing to the 2016 Reebok CrossFit Games are:
1st: Kara Webb
2nd: Tia-Clair Toomey
3rd: Alethea Booth
4th: Justine Beath
5th: Madeline Sturt
_______________

16 May 2016

Monday
WOD

1 Rep max backsquat

Then,

Challenge Benchmark Test 1
Complete 3 rounds for time of:
21 Wallballs (M: 20 lbs, W: 14 lbs)
14 Handstand push-ups 7 Deadlifts (M: 315 lbs, W: 205 lbs)

Benchmark Test from CF Linchpin

CF LITE
Complete 3 rounds for time of:
800 Meter run
10 Lateral burpee box step-overs (M: 24″, W: 18″)

Posted on CF Belltown on 10 May 2016

kori_______________
Free Community Workout
This Saturday, May 21st, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and/or co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)
_______________