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Monthly Archive for: ‘November, 2017’

  • 11/13/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    1:30 Slow Row

    1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

    :30s second Samson Stretch each side

    5 Kip Swings + 2-3 Kipping Pull-Ups

    Into…

    1:00 Moderate Row

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    Into…

    :30s Row

    3 Strict Presses + 3 Snatch Grip Strict Presses

    5 Snatch Grip Stiff Legged Deadlifts

    5 Overhead Squats

    Weightlifting

    Front Squat (5 x 5 x 75%)

    Metcon

    “DENIM” (AMRAP – Rounds and Reps)

    AMRAP 15:

    60 Double-Unders

    30/24 Calorie Row

    15 Overhead Squats (115/80)

  • Veterans Day 2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    500m Row

    2 rounds

    5 Pull ups

    10 Push ups

    15 Squats

    Metcon

    “Rough Rider” (Time)

    20 Rounds for time of:

    1-Rope climb

    3 -Burpees

    5-Push ups

    10-Squats

  • 11/10/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    Tempo Row – 4 Rounds of :50s light, :10s “fast”

    Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

    3 Walkouts

    5 Scap Retractions

    2 Rounds, low intensity:

    3 Strict Pull-Ups

    6 Kip Swings

    9 Pushups

    12 Slow Air Squats

    15 AbMat Sit-Ups

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Deadlift (5 x 2 x 80%)

    Metcon

    “Leg Stand” (AMRAP – Reps)

    Alternating Tabata x 16 (8 each)

    Back Squats (45/35)

    Burpees
    1st 20/10 interval is back squats. 2nd is burpees. Alternate a total of 8 rounds, for 16 total intervals (8 minutes).

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

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