Monthly Archives: Apr 2019

Wednesday, May 1st

A) On the minute for 30 minutes:5 kipping pull-ups10 push-ups15 squats Start with a score of 30. For any minute that you do not complete the given work subtract 1 Scale to 3/6/9 if unable to complete a round in less than 40 sec Perform day – Your...

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CrossFit WOD, May 1, 2019

Wednesday, May 1st Metcon Metcon (AMRAP – Reps) A) On the minute for 30 minutes: 5 kipping pull-ups 10 push-ups 15 squats Start with a score of 30. For any minute that you do not complete the given work subtract 1 Scale to 3/6/9 if unable...

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Tuesday, April 30th

A) On the minute, for 20 minutes:Even: 1 Bench Press Odd: 16/12 Calorie Row Warm up and build from 50%. MUST take 5 seconds to lower the bar into the bottom. OK to bounce it back up.  B) 10 minute AMRAP10 push press 115/7510 box jumps 24/2010 Kb...

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CrossFit WOD, April 30, 2019

Tuesday, April 30th Weightlifting A) On the minute, for 20 minutes: (1-1-1-1-1-1-1-1-1-1) Even: 1 Bench Press Odd: 16/12 Calorie Row Warm up and build from 50%. MUST take 5 seconds to lower the bar into the bottom. OK to bounce it back up. Metcon...

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Monday, April 29th

Happy Birthday Katrina! A) On the minute, for 12 minutes (4 sets):Minute 1) 8 Single Arm DB rows (each arm)Minute 2) 10 Ring RowsMinute 3) 12 Seated DB Bicep Curls Starting off with some upper body pulling movements. Choose a weight thats tough...

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Friday, April 27th

Come to The Roost in Puyallup today to watch Fred, Jess, Brady and Renee compete in the Festivus Games! Their first heat starts at 9:50! A) “Jay”20 minute AMRAP:22 Air Squats12 Toes to Bar9 Burpees Wear a 20/14lb vest if you have one...

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CrossFit WOD, April 27, 2019

Saturday, April 27th Brief Come to The Roost in Puyallup today to watch Fred, Jess, Brady and Renee compete in the Festivus Games! Their first heat starts at 9:50! Metcon Metcon (AMRAP – Reps) "Jay" 20 minute AMRAP: 22 Air Squats...

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Friday, April 26th

Happy Birthday Angela! Come watch Fred, Jess, Renee and Brady compete in the Festivus Games this Saturday! For more info click HERE A) On the minute, for 7 minutes:5 Overhead Squats B) On the minute, for 5 minutes:3 Snatch Balance C) On the...

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