Rounds and Rounds and Rounds!

I loved this WOD! Great turnout and great job! You all are really doing well with technique and it is impressive to watch! I put at the front of the Video that we still need to "fine tune" these movements! Keep that arch in your back with Clean, Deadlifts, Snatches etc...Arms need to be straight while on that bar when its on the ground! and when you get in that front squat..elbows up and FIGHT that bar! Don't let it bring you forward! Resist it from the top and keep that resistance through the ENTIRE movement! Your Cleans will be stronger your squats will go heavier and your BACK will LOVE you!

3 rounds of
8 squat cleans 75/95
5 chest to mat push ups
3 rounds of
15 KB Swings
10 Knee to Elbows
3 rounds of
10 Thrusters 75/95
5 pullups
3 rounds of
10 Wall balls
10 burpees

Finish 3 rounds of the couplet before moving on to the next! No REST!


Times posted soon!

Genevieve and I wanted to try "the big box"--- 33.5" of metal to jump on!!!!! Ah hell, "why not"? Sorry for the commentary...I was a little excited!


And my little jig on top of the box! Ok YES I was excited!

10 Clean and Jerks

10 Pullups

10 Box Jump

10 Double unders

X4

Everyone had a BEEF with helen!

Helen
400 M Run
21 Kb Swing 35/53
12 pullups

John 11:12
Abby 10:30
Alanna 10:54
Gen 14:02
Tammy 12:55
Kyle 10:47
Joe D 11:11
Mary 18:00
Cindy 19:55

Man My forearms!

CFNL Girls came out on Friday for a change of pace! It was great (as always) to see em! And thanks Alex for kicking my ASS! I know you are going to do AWESOME at the CF Games Qualifier! You are an inspiration and a damn impressive athlete!

WOD
10 DLs
15 Pullups
20 KB Swings
400 M run
x4

We finally got our tires cleaned last week and had to get FLIPPING!
So I used "Griff" with tire TWIST!!!

800 M run
5 tire flips
400 M run BACKWARDS
5 tire flips
800 M run
5 tire flips
400 M run BACKWARDS
5 tire flips

FORT LEWIS MUD RUN!

OK people here is what we need to do! Click on the picture above to register!

OUR TEAM NAME IS CrossFit Olympia and we are a Coed team!

Once everyone has registered or May 1st (whichever comes 1st) I will call and pay for everyone ALL togeteher!

Right now if you are non Military plan on paying 20$ to run. If I can get it cheaper then I will reimburse you after I have worked my magic! Military and GoD employees pay 5$

We will be screening shirts SO buy a black shirt or tank of your choice and bring it in by May 1st too!

I'm not claiming that this will be the highest quality of screening so don't buy a shirt from Nordstroms!

The Snatch Event

So I was reading the CF Journal and came across a REALLY cool video with a couple of CF teams from CrossFit Rogue and Practice! Some amazing athletes and so with a lil TWEAK I hade CFO do it!

Teams of 3
20 minutes of work
Snatches and Wall Balls

RULES:
only 1 person from each team working the movement at a time
each team decides how they want to rotate thru
count reps and let ME know after each rotation
Winner is the team with the most Reps!

Go Get Some!


THE WINNERS of the SNATCH EVENT are JOHN, SPENCER and RYAN!!!!
Looks like the 1min rotations worked well for you guys who took the event by almost 80 Reps!

Happy Birthday Melissa and as EVERYONE said...wish they could do a workout based on how old you look instead of how old you ARE...25 was the agreed AGE...sorry guys it just didn't work that way!

And after a tumble out of the car...Reese joined her mom for the last leg of the WOD! Now thats a CF kid!

I love Fridays!

Alanna's favorite things!

Yep thats right this was ALanna's first go at "creating" a WOD and well...it was a smoker so I say she got it pretty RIGHT ON!

12 Turkish get up

15 Burpees

30 Lunges

24 Floor Wipers

15 Crossover pushups

400 M Run

X2

times posted soon!

Drink your Kool Aid and Pick your poison!

AMRAP in 20 min of 400M Run and Max Pullups


400 M Run 15 OHS (65/95) X 5


Juanita 18:13, Tammy 19:53,Jeni 28:20
800 M Run 50 GHD 50 situps X3

Have a ton of photos

So I tried to put them together to give you a chance to see CFO in action! Hope you enjoy it!

The sun is out and CFO is in full force!

Focusing a bit on some OLY lifting! These movements NEED to be done right! And it is TOO nice not to run so WHY NOT!!

6 heaving push jerks
9 chest to mat pushups
12 squats
X3
400 M Run
6,9,12 X3
400 M run

Good Times!

Tobata TUESDAY!!!!

This is a week of a couple timed WODs with some Tobatas and some major FORM work!

I want EVERYONE to realize that you will improve if you make gains in weight and intensity...that is the only way to get better times a METCON (metobolic conditioning). So focus this week on making each movement count!

Today was:

Tobata huh?

Tobata Thrusters

Tobata Pullups

Yikes this was Fran Gone Wild! We did NOT count or record reps! This was a chance fore those who are "SO CLOSE" to getting pullups to GET THEM and not worry about how many! This was a time for those to work on the depth of their thrusters (turns out mone we TOO low! lol) or maybe "up" you weight and go HARD! Hell yes Tammy you rocked it at 75#!!!

This was a good ole fashion beat down while people cheered us on! Total strength and sheer will to KEEP GOING!

What a Monday!

look here everyone...yes it was a good TOUGH WOD...I have not been able to workout due to these damned shingles in a week and TODAY was my first day back and I wanted to GET smoked! Low and behold I created a tough one!

Great job to everyone's effort and will to finish! Keep up the great work!

Great turnout today! I wanna welcome some new members! Ryan,Ann, Mallory, Delia and Jerod! Great to have you guys! And a couple CF No Limits gals stopped in for a ass kick session! Nice to meet you Melodie and Jenna you girls rocked it!


25 Double Unders
15 Overhead Squats
400 m Run
25 Kettle Bell Swings
15 Burpees
400 M run
25 Wall Balls
15 GHD

X 3


Jerod 48:10
Joe D 38:30
Kyle 35:20
Mary 56:35
Genevieve 36:50
Juanita 49:30
Melissa 49:22
Stacey45:09
Abby 32:29
Ryan 49:48
Spencer
Marissa 45:57
Melodie 42:47
Jenna42:50
Scott 36:45
John 32:04
Mike 55:05
Alanna
Josh 40:38

CFO CHALLENGE

CONGRATS SCOTT ON WINNING THE CHALLENGE! SHAVING 53% OFF OF YOU ORIGINAL TIME IS OUTSTANDING!
Your progress is shown by doing a previous WOD in HALF THE TIME! Keep up the GREAT work!

A lil Tweek!

As you can see, I have been making some changes to the Website! Hope this all looks good and makes it a little easier and more fun to keep up on CrossFit Olympia!