Saturday 4-25-2015

Class Time: 10:00 a.m. (Joey)

Warm up:
Coach choice

Wod:
PARTNER UP
only 1 person “working” at a time
-buy in: 1 mile run-
100 box jumps(20/24)
90 deadlifts(95/155)
80 sit ups
70 air squats
60 du’s
50 KB(35/53)
40 wall balls
30 K2E
20 push ups
10 clean & jerks(95/135)
5 tire flips(jump in/out)
-buy out: 1 mile run-

Friday’s Whiteboard:

 

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Friday 4-24-2015

Class Times: 5:15am (Lisa), 10:00 (Lisa) 5pm (Lisa), 6pm (Lisa), 7pm (Amanda)

Warm up:
run/row/rope
dynamic leg swings
arm swings
air squats
butt kicks
high knees
side shuffle
marios
karaokes
frankensteins
inch worms
10 kb light
5 pull ups

Skill:
take 20 minutes to find
1 rep max clean

Wod:
15 minute  AMRAP
5 HSPu
10 T2B
20 du’s

Thursday’s Whiteboard:

IMG_7762

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Thursday 4-23-2015

Class Times: 10am (Melisa), 5pm (Lisa), 6pm (Lisa), 7pm (Lisa)

Warm Up:
run/row 400
dynamic leg swings
arm circles
15 jumping jacks
samson stretch
10 air squats
10 pull ups
10 sit ups
10 kb swings(light)
windshield wipers
scorpions
pvc:
pass throughs
windmills
shoulder stretch
goodmornings
burgener warm up
OH squat

Skill:
10 minute EMOM­ 3 snatch
1­power snatch
1­hang snatch
1­power position snatch

Wod:
NANCY
5 rounds
400 m run
15 OH Squats(65/95)

Wednesday’s Whiteboard:

 

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Wednesday 4-22-2015

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Landa), 7pm (Angela)

warm up:
run/row
dynamic leg swings
arm circles
samson stretch
10 air squats
10 push ups
10 sit ups
10 pull up
pvc pipe
pass throughs
windmills
shoulder stretch

Skill:
Strict Press
10, 5, 3, 2,1,1,1
(start with empty bar for 10 reps then build up weight)

Wod:
10,9,8,7,6,5,4,3,2,1,
KB swings(35/53)
Burpee box jump overs(20/24)
-then:
1,2,3,4,5,6,7,8,9,10
wall ball sit­ups
power cleans(65/95)

Tuesday’s Whiteboard:

image

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Tuesday 4-21-2015

Class Times: 10am (Melisa), 5pm (Lisa), 6pm (Lisa), 7pm (Angela)

Warm up:
jump rope
-2 rounds-
50 forward turns
30 backward turns
20 high knee turns
10 du’s
5 arm cross overs

Wod:
I LOVE TO TABATA
Skater Plyo (jump side to side)
­-rest 1 minute­
Push ups
­-rest 1 minute­
Ball slams
-­rest 1 minute
v­ sit ups ­rest
-1 minute
air squats
-­rest 1 minute­
Du’s
­-rest 1 minute

Monday’s Whiteboard:

image

 

­

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Monday 4-20-2015

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Landa), 7pm (Lisa)

Warm up:
run or row 400
dynamic leg swings
arm circles
samson stretch
10 air squats
10 pull ups
10 sit ups
10 push ups
pvc pipe:
pass throughs
windmills shoulder stretch
goodmornings

Skill:
BB Back rows- 8 Minute EMOM-4 rows
Wod:
*BRADLEY
10 rounds for time:
100 m sprint
10 pull ups
100 m sprint
10 burpees
*U.S. Air Force senior Airman Bradley R. Smith, 24 of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, was killed on Jan. 3, 2010 in Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula and his brother, Ryan

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Saturday 4-18-2014

NO CLASS

Support our members at:

FESTIVUS GAMES

Waypoint CrossFit

7402 Myers LN
Gig Harbor
Washington
98335

Friday’s Whiteboard:

IMG_1686

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Friday 4-17-2015

Class Times: 5:15am (Joey), 10:00 (Lisa) 5pm (Joey), 6pm (Joey), 7pm (Amanda)

Warm up:
run/row 400/500m
dynamic leg swings
arm swings
air squats
butt kicks
high knees
side shuffle
Mario’s
karaoke’s
Frankenstein’s
inch worms
10 sit ups
10 push ups
10 kb light
5 pull ups
3 Min Burpee Circle

WOD:
“Bowen”
3 RFT
800 m Run
7 Deadlifts 275/195
10 Burpee pull up
14 single arm KB thrusters 53/35 (7 each arm)
20 Box Jumps(24/20)

Thursday’s Whiteboard:

image

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Thursday 4-16-2015

Class Times: 10am (Melisa), 5pm (Joey), 6pm (Landa), 7pm (Joey)

Warm up:
Run/Row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
Samson stretch
10 air squats
10 pull ups
10 sit ups
10 kb swings(light)
windmills
pvc:
pass throughs
windmills
shoulder stretch
good mornings

Skill:
15 min to est. max load Turkish Get Up
(on both sides)

WOD:
12 min AMRAP
20 Fronts Squats 135/95
20 Box Jumps overs 24/20
15 Front Squats
20 BJ
10 FS
20 BJ
5 FS
20 BJ

Wednesday’s Whiteboard:
IMG_0526

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Wednesday 4-15-2015

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Landa), 7pm (Angela)

Warm up:
Run/Row 400/500m
dynamic leg swings
arm circles
10 air squats
10 pull up
10 sit ups
10 kb swings (light)
Bear crawl down and back
10 man makers
50 DU

Skill:
15 min to work on weakness
(kipping, pistols hspu, etc.)

WOD:
4 rounds
1 min Max Effort clean and jerk 135/95
1 min rest
1 Min C2B or pull ups if needed
1 Min rest
Score is total reps

Tuesday’s Whiteboard:

IMG_0525

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