Daily WOD

/Daily WOD/

Hylete Challenge Week 4, Sunday, 5/1/2016

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Did you know that here at ECF we offer CrossFit kids and teens classes!!
Classes are every Monday, Wednesday, and Friday at 5:30 pm.
The Kids classes are taught by Rocky and the Teens classes are taught by TJ.
Talk to Jeremy for more info about these classes if you have a kiddo that wants to try it out.

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We will be doing this AMRAP 3 times with 3 minutes of rest between.
AMRAP 7

10 G2OH 20/16
10 Squats 20/16
30 Single Unders
10 Elbow to hand planks (robot push-ups)
5 Single arm Russian Kettlebell per arm 35/26 (10 total)
5 Single arm KB Push Press per arm 35/26 (10 total)
Rest 3 minutes between AMRAPs

Work for 7 minutes/Rest for 3 minutes X3 = Total of 27 minutes

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By |April 30th, 2016|Uncategorized|0 Comments

Saturday, 4/30/2016

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Workout of the Day
8am – Big Ol’ WOD with Barak
9am – Strongman Strength moves.  (scalable for all levels)
10am –  All comers – Bring a friend and do a team WOD
11am – Advanced WOD (gotta know all the moves to show up)
230pm – JuneWOD (extra flexibility work!)

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By |April 29th, 2016|Uncategorized|0 Comments

Bring a Friend Friday, 4/29/2016

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Road Biking this Saturday at noon and Tuesday at 3:30pm.  Beginners welcome.

I’ll be putting these up periodically, sign up on the board if you’re coming so we can make sure to not leave without you.

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Workout of the Day

Warmup:  PVC Game
The Zizz

Skill:  Breaks between card games to learn moves

WOD:  Card Game
3 x 6 AMRAP

Cashout:  Dice Roll

430 Strength:  Press
WTD Dips

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By |April 28th, 2016|Uncategorized|0 Comments

5 Rounds for time, Thursday, 4/28/2016

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Workout of the Day

Warmup:  3 RFQ
10 Goblet Squats 53/35
10 Russian swings
10 KB DLs

Skill:  Coaches Choice

Strength:  Back Squat
1 x 20
5# more than last week

WOD:  5 Rounds for time
200m row
15 Box Jump 24/20
25 Push-ups
50 Air squats

Cashout:  2 x 20
GHD sit-ups
Hip extensions

430 Strength:  C+J

2016-04-28

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By |April 27th, 2016|Uncategorized|0 Comments

Elizabeth, Wednesday, 4/27/2016

 

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Workout of the Day

Warmup:  CF Warmup

Skill:  Parallette and box dips

Strength:

WOD:  Elizabeth
21-15-9
Power Cleans 135/95
Ring Dips

*ECF and BTW Benchmark

Cashout:  Run 1 Mile

430 Strength:  Squat

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By |April 26th, 2016|Uncategorized|0 Comments

Max Snatch, Tuesday, 4/26/2016

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Rocky worked REALLY hard last year and made a huge improvement at the Open, going from 175 in 2015 to 75th this year.
Next year he hopes to climb even closer to making it into the top 20.  I think he may do it.
Let’s hope he does so we can all go and watch him compete!

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Need your help!

Folks train hard for big events – they’re a lot of fun and really motivate folks to get in great shape.

These events would never happen without a load of volunteers helping out.
The Pacific Northwest Marathon is asking for help volunteering, I was planning on helping and recruiting a few more from ECF.

Sunday, May 28th:  6:45am until 9:50 to 12:30.

Lemme know if you’re in.

Volunteer at the Pacific Northwest Marathon

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Workout of the Day

Warmup:  Zizz

Skill:  Burgener

Strength:  Snatch
1 RM
*ECF and BTW benchmark

WOD:  EMOM 5
2 Snatches @ 80%
then 2 minutes ME
*total of 7 minutes

Cashout:  WTD Planks
5 x 1:00/1:00

430 Strength:  Snatch

2016-04-26

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By |April 25th, 2016|Uncategorized|0 Comments