Strength Back squat 3-3-3 max reps 3-3-3 50%/3, 60%/3, 70%/3, 80%/ max reps then back down.   Wod 3 rounds 15 Power clean 65/95 15 wall ball Then right into 3 rounds 15 front squat 65/95 15 pull up

W.O.D.

4 rounds

- 200 meter run - 12 ring dips - 30 DUs (or 90 "singles")

Strength

Deadlift (3-3-3-Max reps-3-3-3)

50%/3, 60%/3, 70%/3, 80%/Max Reps, then back down

W.O.D.

8 minute AMRAP

- 300 meter row - 15 Toes-2-Bar

Open Gym from 10am-12pm

Come makeup one of the W.O.D.'s you missed this week or just practice some techniques or lifts.

Metcon (Time)

 - 200 meter run

     -  1 minute rest

- 150 meter run

     -  30 seconds rest

- 150 meter run

     -  30 seconds rest

- 150 meter run

     -  30 seconds rest

-  200 meter run

Metcon (Time)

5 rounds

- 15 DUs (or 45 "singles")

- 15 KB Goblet Squat (1pood/1.5)

- 15 Snatch (45lb / 75lb)

Strength (optional)

Back Squat (5x4)

   (90 seconds to 2 minutes rest between)

Strength

Dead-lift 5x4 (2 min. rest between)

Metcon (Time)

10-minute AMRAP (timer starts at row beginning)

(1-time) - 1000 meter row "buy-in"

- 10 plyo push-ups

- 20 double-unders (or 60 "singles")

- 30 ABMAT situps

   

Metcon (Time)

12-minute AMRAP

- Burpee/box jump (30"/24")

- Chest-2-bar pull-up

  1,1,2,2,3,3,4,4, keep adding 1 rep and climb as high as you can! :-)

Memorial Day Workout

"Oklahoma Strong"

40 minute Partner AMRAP In Teams of 2, You Go-I Go (Partner does round, then other partner goes) 5 HSPU 20 Wall Ball (20/14) 20 Walking Lunges 13 Alternating KB Snatch (1.5/1)   The tornado was on the ground for 40 minutes, which is the length we will do the AMRAP.  Please consider donating to the Red Cross relief effort for those affected.

Welcome to the new and fully operational CrossFit gym in Lynden, Washington.  We are the first such gym in Lynden and we aim to bring the joy of CrossFit to the area residents & athletes.   We opened on January 4th with a bang and in our first month we have seen membership grown as a great rate. We outfitted a 4,300 sqft warehouse into a full-feature CrossFit box.  We have articicial grass the length of the box, a huge pull-up rack, six sets of rings, two climbing ropes, kettle bells, and a huge wall for wall-ball!   We've spared no expense to ensure that everyone, from the novice to the expert has a full & safe CrossFit experience.