Flip Thow-in Class

Cory and Derek post workout.

WU

10 rounds

1 thow in 

1 burpee

5 rounds

1 backbridge

2 push ups with ball or 8 knee push ups

Stretch 

Progressions

HSPU w/ towel

skin the cat 

back lever

kip ups

active shoulders

Vaulting

Round off

Front handspring w/ spot

Front handspring

HS with ball

Flip thow-in

Day 1 Post Soccer Season

Teague is doing an L-Hang.  It is a little blurry because she was moving.  Send me your non-blurry L-hang or L-sit photo and I'll post it.

WU

3 rounds 

sprint 

3 burpees 

for time

Wall of Fame:  Box jump for max height

WOD

5 rounds

21 sit ups

15

deadlifts

9 push ups

200M run

Cash out

2x

Max pull ups

Max L-hang

Obstacle Course

WU
3 laps
Walking Lunge
3 Burpees

7 Rounds
21 Tuck ups
15 Deadlifts
9 Ring Dips
200 M Run

Way to go Lisa

Lisa, a surprise drop in from Port Angeles was brilliant.

Volleyball top performers

 Allison

Amalia

Kuirstin

For Friday L-sit and Pyramid of Death.

Steve and Joe back in action

Steve deadlifting

WU

Progressive 

WOD

Rings Rows 

Push ups

15-1

13-3

11-5

9-7

7-9

5-11

3-13

1-15

10 squats in between each set.

Jori's Birthday Party

 Jori climbs to the top at her 7 year old birthday party.

Winners of the Plum Cup

 Cierra

Tabata

8" jumps

Push ups

Sit ups 

Lunge Steps

Serena

Sammy

Eamon starts to get it.

CrossFit Kids WOD "Alyssa"
5 Rounds
1 Muscle Up progression
3 Handstand Push ups
10 Hang Snatches with PVC pipe
Old PR 9:30
New PR 4:14

Eamon typically does the workouts and works hard to do pull ups and push ups but never really went quickly through the whole workout.  This is fine with me because I want him to focus on technique and learn how to do the movements properly.  This was a breakthrough in which he pushed himself to improve his time.  Now he really gets it.

Coach/Dad

Natalie and Sammy finish first in a grueling workout.

Natalie pictured later that night at the football game.

Practice Wednesday October 5th.

WU 

5 forward rolls

10 three person rows

WOD

5 Rounds or 10 minutes

6 Mt. Lion push ups

12 Deadlifts @ 45#

24 Double unders or 96 singles

Helm does the work out called "Helen"

Helen
Run 400
21 Kettlebell swings @ 55#
12 Pull ups

Helm is 70 yrs old and therefore the workout was not done as prescribed but the effort was better than expected.  Way to go.  After 3 visits and some self directed homework this go getter has gained considerable range of motion in his squat.  Teague took a picture of Helm doing a much easier squat after the work out.