Thursday 5/9

Workout of the Day for Thursday 5/9/2024 - 4x121

AMRAP in 15:00
15 toes-to-bar
12 hang power cleans
9 jerks
15 toes-to-bar
12 hang power cleans
9 thrusters

Rx = 45/65/95lbs.

Post score (total reps completed) to whiteboard, journal, and Discord!

++++

BARBELL for Thursday 5/9/24

Olympic Weightlifting Path

3 rounds each: Snatch Positional Stretches + Thacker A warmup

7 sets of 2
hang snatch from above knees + hang snatch below knees

6 sets of 2
hang clean from above knees + hang clean below knees

3 sets of 3 strict press

10 sets of 2 tall jerks

3 rounds of
6 DB push press
9 DB bicep curls
12 DB RDL

General Strength/Powerlifting Path

back squat 75/5 (7)

bench press 5x5

wide bench press 3x3

close-grip bench press 2x5

3 rounds
8 double kettlebell sumo deadlift high pulls
12 false-grip ring rows
24 BW reverse hypers

Bodybuilding for Tuesday 5/7/2024

100-150 banded hip bridges
100-150 hamstring curls

3 sets
10 DB rows
50 banded hammer curls

build to a 1RM floor press
2 sets of max banded pushups

Wednesday 5/8

Workout of the Day for Wednesday 5/8/2024 - 4x121

AMRAP in 10 minutes, then

establish a 1RM sumo deadlift in 20 minutes

Post heaviest successful lift to whiteboard, journal, and Discord!

Tuesday 5/7

Workout of the Day for Tuesday 5/7/24 - 3x121

“FRAN”
21-15-9 reps for time:
thrusters, 45/65/95lbs
pullups

Post time to whiteboard, journal, and our Discord!

++++

BARBELL for Tuesday 5/7/24

Olympic Weightlifting Path

3 rounds each: Snatch Positional Stretches + Thacker A warmup

7 sets of 2
high hang snatch + hang snatch from knees

6 sets of 2
high hang clean + hang clean from knees

5 sets of
1 push press + 2 jerks

3 rounds of
6 DB push press
9 DB bicep curls
12 DB RDL

General Strength/Powerlifting Path

back squat 75/5 (7)

bench press 5x5

3 rounds
8 seated good mornings
12 JM presses

Bodybuilding for Tuesday 5/7/2024

3 sets
3 weighted dips
max effort bodyweight dips
2-3:00 rests

3 sets of 10 reps each
10 banded lat pulldown
10 close-grip lat pulldown
10 supinated banded lat pulldown
10 DB preacher curl @3111
1:00 rest

10 minutes to establish a 20-rep max Kang squat

Monday 5/6

Workout of the Day for Monday 5/6 - 3x121

"KELLY"
5 rounds for time:
400m run
30 box jumps, 12/20/24"
30 wall ball, 8/14/20lbs to 9/9/10'

Post time to whiteboard, your journal, and our Discord!

Friday 5/2

Workout of the Day for Friday 5/2/2024

8 rounds for time (YGIG):
24/30 calorie bike erg
12 power snatch, 35/65/95lbs
60 double unders
8 burpee box jump overs, 12/20/24”

*If solo go once every 4:00 for four total rounds.

Post results to whiteboard/journal/and our Discord!

Thursday 5/2

Workout of the Day for Thursday 5/2/2024

30 minutes to complete something(s) from the following list:

• 100 dips for time

• 100 pullups for time

• 5k row/ski/run for time

• 10k berg for time

• "MICHAEL" 3 rounds for time: 800m run + 50 situps + 50 back ext

then

AMRAP in 10 minutes:
10 JM press (or bicep curl)
10 side bends/side
10 overhead lunges/side

Post results to whiteboard/journal/Discord!

Wednesday 5/1

Workout of the Day for Wednesday 5/1/2024

sumo deadlift 60/3, 67.5/3, 72.5/3 (8), less than 2:00 rests, then

every 5 minutes on the minute complete:
400m run
5 wall walks*
clean + 2 jerks (or 2 jerks + 1 clean)

*SupeRx+ does a wall walk + chest-to-wall hspu.

Repeat for 6 total rounds for max barbell weight.

Post heaviest weight lifted to whiteboard, journal, and Discord!

Tuesday 4/30

Workout of the Day for Thursday 4/30/2024

bench 60/3, 67.5/3, 72.5/3 (8), less than 2:00 rests, then

max shoulder-to-overhead (press, push press, jerk, thruster, etc) in 20 minutes

Post max to whiteboard, your journal, and our Discord!

Monday 4/29

Workout of the Day for Monday 4/29/2024

in 20 minutes establish a 1RM back squat (or front squat)

then choose one:
- 100 dips for time
- 100 pullups for time
- 30 muscle-ups for time
- 50 bar muscle-ups for time
- "MICHAEL" 3 rounds for time: 800m run, 50 situps, 50 back ext

Post results to whiteboard, journal, and Discord!

GYM UPDATES for May 2024

Hey Gang!

We said we’d only expanding our hours and class offerings! Here are the new times and class types to try:

Wednesdays
- 6:30pm MOBILITY with Ivory

Fridays
- 9am WOD with Andrew
- 12pm WOD with Andrew
- 9am, 10am, 11am, 12pm Open Gym

Orientations move to
- Wednesday 6:30pm
- Friday 10:30am
- Some Saturdays (check the PushPress calendar)

COMING SOON this/next month:
- SWEAT: our answer to the standard ‘boot camp’ you may find elsewhere. No complicated barbell skills, just movement where everyone can play!
- Bodybuilding: addressing our specific joint and muscle needs to improve the movements in our WOD and BARBELL classes. Starting 5/7/24
- CompEx: short for ‘Competitive Exercise’- a class for those who want to experience what fitness competitions are like, and the training necessary to excel at them. Starting 5/18/24

Saturday 4/27

Workout of the Day for Saturday 4/27/2024

Tag Team CGO 24.2

AMRAP in 20 minutes:
300m row
10 deadlifts, 85/125/185lbs
50 double unders

Compare and contrast with 3/8/2024. Post results to whiteboard, journal, and Discord!

Friday 4/26

Workout of the Day for Friday 4/26/2024

establish a 1RM front squat in 20 minutes, then

AMRAP in 20 minutes:
5 chest-to-bar pullups
10 hang clean + push press, 25/45/75lbs
20 bike calories

Post heaviest front squat and score to whiteboard, your journal, and Discord!

Thursday 4/25

Workout of the Day for Thursday 4/25/2024

THE CHIEF

AMRAP in 3 minutes:
3 cleans, 65/95/135lbs
6 pushups
9 air squats

Rest 1:00 minute. Repeat for 5 total cycles.

Compare to 1/31/2024. Post results to whiteboard, your journal, and Discord!

Wednesday 4/24

Workout of the Day for Wednesday 4/24/2024

sumo deadlift 65/5 (6), focusing on hip lockout

E5MOM for 6 rounds:
400m run
10 burpee-over-bar
2 snatches + OHS, ascending in weight

Post heaviest snatch complex load to whiteboard, journal, and Discord.

Tuesday 4/23

Workout of the Day for Tuesday 4/23/2024

bench press 65/5 (6-8), 1:15 rests between sets, then

“MISFIT CUBE TEST”
4:00 max calorie row, 4:00 rest, repeated for four total rounds.

Compare to 3/18/2024. Post max reps to whiteboard, journal, and our Discord!

Monday 4/22

Workout of the Day for Monday 4/22/2024

HBD SANDI!

for time:
55 box jumps, 12/20/24"
55 jumping pullups
55 perfectly-vertical kettlebell swings, 12/16/24kg
55 walking lunges
55 knees-to-elbows
55 push press, 10/15/20kg
55 hip extensions*
55 wall ball shots, 8/14/20lbs to 9/9/10'
55 burpees
55 (unbroken) double unders

*Do the hip extensions whenever you have the chance since we only have one GHD machine. 40:00 time cap.

Post time or total reps completed at time cap to whiteboard, your journal, and our Discord!

Saturday 4/20

Workouts of the Day for Saturday 4/20/2024

9am class

CrossFit Games Online Quarterfinals 24.1

4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest 

♀ 85lbs (38kg) barbell, 35lbs dumbbells, 20” box 
♂ 135lbs (61kg) barbell, 50lbs dumbbells, 20” box

10am class

CrossFit Games Online Quarterfinals 24.4

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks (Weight 1), Rest 1 minute
10 clean and jerks (Weight 2), Rest 1 minute
10 clean and jerks (Weight 3), Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165lbs (38, 56, 70, 75kg)
♂ 135, 185, 225, 245lbs (61, 83, 102, 111kg)

Friday 4/19

Workout of the Day for Friday 4/19/24

front squat max (empty/5, 50/5, 65/5, 75/5, 80/3, 87/2-3, 92/1-2, 96/1, 99/1+, 101/1, +), then

AMRAP in 10 minutes:
10 situps
15 plate g2o, 10/25/45lbs
20 step-ups, 10/25/45lbs
25 calories

rest 5 minutes, then

AMRAP in 10 minutes:
50 calories
40 overhead plate walking lunges, 10/25/45lbs
30 plate g2o, 10/25/45lbs
20 situps

Let’s wish Coach Brian GOOD LUCK in his Festivus Games competition tomorrow at CrossFit Skagit!

Post to whiteboard, your journal, and our Discord!

Thursday 4/18

Workout of the Day for Thursday 4/18/2024

for time:
70 burpee-over-line
70 wall-ball shots, 8/14/20lbs to 9/9/10'
70 calorie (row)

“Dirty Loading” means that the idea of weight consolidation is ignored

15:00 time cap. Post time to whiteboard, your journal, and Discord.

Wednesday 4/17

Workout of the Day for Wednesday 4/17/24

sumo deadlifts 50/5, 60/3, 70/1, 75/amrap (resting as needed between sets), then

10 rounds for time:
3 burpees-over-bar
6 hang power cleans
9 alternating front rack lunges

Rx = 45/65/95lbs. Post time to whiteboard/your journal/our Discord!