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Winner is Steve

Camp CrossFit / Food Drive

7/31/2018

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 Hey everyone,

There has been a lot of Buzz about this year's Camp CrossFit, but not a lot of commitment on the sign up sheet.  If you can't make it no big deal.  However, if there is not a lot of interest or people are unable to attend, we are going to cancel it and try again next year.

The sign up sheet is located below the clock to the right of the WOD board.  If you are interested, you have until this Friday August 3rd to look it up.

​For those that have not seen the previous post - Link

The food drive is almost over.  I am going to call the food bank tomorrow to pick up the barrels.  If you have food that you intended to bring in, do it in the next couple days, because once the barrels are gone it is all over.  Nice work to everyone who did donate for a great cause.

-C-
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Alternative Athletics: Amateur FGB

7/31/2018

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Amateur FGB
5 Rounds
1 min max Shoulder Press @ 55%
1 min max 20’ shuttle run front back 1 rep
1 min max Assault Bike calories
1 min rest

Recovery:
500-100
Meter Row
10-50
Sit Ups

AI's are beating us at video games!

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CrossFit Open: 15.1

7/30/2018

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CrossFit Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-Bar
10 Deadlift (115 / 75 lb.)

5 Snatch (115 / 75 lb.)

Recovery:
3 Rounds
10 Wallballs
10 Kettlebell Swings
10 Walking Lunges

A totally new take on protecting your cellphone.

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Alternative Athletics: Tabata

7/29/2018

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Tabata
8 rounds
20 seconds max Atlas Stone Clean
10 seconds rest
20 seconds max GHD Raise
10 seconds rest
20 seconds max Kettlebell Snatch

10 seconds rest

Recovery:

Coolest homemade version of Anakin's lightsaber yet.

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1 Comment

Weekly Update: 7/29 - 8/4

7/29/2018

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7/29
Tabata
8 rounds
20 seconds max Atlas Stone Clean
10 seconds rest
20 seconds max GHD Raise
10 seconds rest
20 seconds max Kettlebell Snatch
10 seconds rest

7/30
CrossFit Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 Toes-to-Bar
10 Deadlift (115 / 75 lb.)
5 Snatch (115 / 75 lb.)

7/31
5 Rounds
1 min max Shoulder Press @ 55%
1 min max 20’ shuttle run front back 1 rep
1 min max Assault Bike calories
1 min rest

8/1
"Bruck"
Four rounds for time of:
Run 400 meters
185 pound Back squat, 24 reps
135 pound Jerk, 24 reps

8/2
100 Horizontal Kettlebell Swing @ 25% snatch
every minute on the minute
Ladder One leg in one leg out lateral hop up and back

8/3
Tabata
8 Rounds
20 seconds max Hang Squat Snatch
10 seconds rest
20 seconds max Double Unders
10 seconds rest
20 seconds max Box Jumps
10 seconds rest

8/4
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pullups
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Alternative Athletics: Descending

7/28/2018

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Descending
20 - 2 GHD Hamstring Curl
10 - 1 Double KB Squat Clean @ 25% clean each

Recovery:


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CrossFit Hero: Coffey

7/27/2018

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U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

"Coffey"
For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up
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Alternative Athletics: 1 Rep Max

7/26/2018

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1 Rep Max
Find your max Clean and Jerk 
compare to 1/11/18
at least 7 reps must be over 90%

then

Find your 2 Min max Russian Twist

 (25% of max Snatch)

​Recovery:

​Throwback Thursday: Canoe Races!

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CrossFit WOD: Tabata That

7/25/2018

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Tabata That
8 Rounds of 
20 seconds max barbell Clean 45 / 35
10 seconds rest
then 8 rounds of 
20 seconds max Double Unders 
10 seconds rest
then 8 rounds of
20 seconds max Pushups
10 seconds rest
then 8 rounds of 
20 seconds max Kettlebell Swing 53 / 35
10 seconds rest

​Recovery:
Run 1 Mile

That NASA Sun Probe - Did you get your name on it?
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Food Drive, Like Back in the Day!!

7/24/2018

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From this -
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To this -
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Hey everyone,

We are going to run the food drive for one more week!  We have a great start with 2 barrels 2/3 full, but there is one empty barrel left.

If you have been with us for several years you might remember back in the day when we used to do our Annual July Food Drive.  We choose to do this in July because many other people donate during the winter holidays and school age kids have meals provided during the school year, but it is in the summer when things get forgotten and the food bank runs low.

As always 2 grocery bags of non perishable food (can be anything - fill 2 grocery bags full of ramen at Mr Thrifty if you are broke) gets you a free one month pass, including fundamentals, for a new or currently inactive member.  This is a great way to let all your friends who are on the fence to try it out for free, takes away their excuses, while helping out a local service doing a lot of good.

You have until July 31st!

-C-
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    808 4th Ave N
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