Part 1) (15 minutes)
Back Squat 5-3-3-1-1-1 (approximate 1RM percentages will be provided in class)
Part 2) (10 minutes)
Shoulder Press 3x10 reps
*Goal is to build to a new 10RM!
WOD:
For Time:
50 Wall Balls 20/14#
50 Weighted Box Step ups 20/14” 35/25# (KB’s or DB’s in each hand)
50 Wall Balls 20/14#
10 minute time cap
Read MoreSTRENGTH:
EMOM 10min
1 Heavy Power Snatch - You choose the weight (Ideally between 70-90% of 1RM)
WOD
AMRAP 12
12 Power Snatch 95/65#
9 Bar Facing Burpees
6 Toes To Bar
Read MoreSTRENGTH/SKILL
3 Rounds For Quality:
50ft Sled Push (Heavy)
:30 sec L Hang from Pull Up Bar (accumulated time)
:30 sec Hand Stand Hold (accumulated time)
5/5 Single Leg Split Squat (Heavy - using DB’s or KB’s farmers carry style)
:30 Sec Ring Plank (On low rings)
WOD
4 Rounds:
500/400m Row
30 Push Ups
Time Cap 15 minutes
Read MoreSTRENGTH:
12 Min to find a new 1RM Power Clean (or as heavy as you feel comfortable)
WOD:
For Time:
400m Run
20 Power Cleans 115/75
20 Front Squats 115/75
800m Run
20 Front Squats 115/75
20 Power Cleans 115/75
400m Run
Read MoreWOD for 8:30 & 9:30am classes
Classes will cap at 15 so make sure to register in advance!
AMRAP 7
15/10 Cal Bike
20 Single Arm DB Hang Clean & Jerk 50/35#
Rest 3 min
AMRAP 7
15 Push Ups
50ft Walking Lunge
Rest 3 min
AMRAP 7
10 Box Jump Overs 24/20”
15 KB Swings 70/53# (heavy)
Read MoreWOD
“Jackie’s Friends”
For time:
500m Row
50 thrusters 45/35#
30 pull ups
400m run
50 thrusters 45/35#
30 pull ups
1000m Echo Bike
50 thrusters 45/35#
30 Pull Ups
*Thrusters are performed with an empty bar.
27 min time cap!
Part 1)
EMOM 10min
Alternate every minute between…
Min 1) :45sec max Cal Row
Min 2) :45 max reps burpees
Score = your lowest rep round
Part 2)
Rest, Review Deadlift technique, then build to WOD weight.
Part 3)
For Time:
”The Joker”
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155#
10 minute time cap!
Read MoreSTRENGTH
Part 1) build to a heavy, but sustainable weight for the following EMOM.
Part 2)
EMOM 10 (5 Rounds)
Alternate Between the following...
Min 1) 1 Squat Clean + 2 Front Squats
Min 2) practice your double unders/ single unders!
WOD
AMRAP 15
“Zoolander”
(Previously programmed 1/17/20)
30 Double Unders
10 power cleans 155/105#
30 double unders
10 bar facing burpees
Read MoreSKILL: Stability work
2 Rounds For Quality
Accumulate time in the following positions:
:20 sec L - Sit hold (or a variation)
:30 sec hand stand hold (against wall)
:40 sec active shoulder hang from pull - up bar
STRENGTH
5 Rounds For Quality
10 DB Bench Press (you choose the weight)
5 strict chin ups (bands are okay for this)
WOD
AMRAP 8
10 Push ups (Scale as needed, but strict push ups will be RX)
15 DB Push Press 50/35#
50ft Walking Lunges 50/35# (DB’s at your side)
Read MoreSTRENGTH Part 1)
10min to Find a 5RM* Deadlift or just today’s heaviest set of 5 reps.
Then directly into...
5x5 of deadlifts @ 80% of *TODAY’s heavy 5 rep
STRENGTH Part 2)
Core Burner:
2 rounds:
:30 regular plank
1min max reps alternating V - Ups
:30 side Left plank
1min max reps alternating V - Ups
:30 side Right plank
:30 sec rest
WOD
CrossFit Pre Open Workout 18.0
21-15-9
Alt DB Snatch 50/35#
Lateral burpees over DB
6min time cap
Read More“Fight Gone Bad” Style Workout
3 rounds:
1 min max rep Power snatch 75/55#
1 min max Cal Echo Bike
1 min max rep Burpees
1 min max rep Pull ups
1 min max rep Ball Slams 30/20#
1 min Rest
Read MoreSKILL
10min to review power clean movement and build to a heavy weight to be used in the “strength” portion of today.
STRENGTH
EMOM 10
Perform 2 Power Clean
WOD
“The Chief”
5 Rounds of:
AMRAP 3
3 Power Clean 135/95#
6 Push Ups
9 Air Squats
Rest 1 min between Rounds
Read MorePartner WOD
Teams of 2
YGIG Style
100 - 80 - 60 - 40 - 20
Wall Balls 20/14#
Russian KB Swings 53/35#
Every 2min (starting at 0) Perform 15 synchro Ab-Mat Sit Ups with your partner.
35min Time Cap
Read MoreSTRENGTH
Deadlift 6x2 @ All sets performed between 80-90% of 1RM (80% is for athletes newish to our program. 85-90% is to be used by athletes who’ve done our regularly programmed strength sets in the last few weeks)
WOD
2 Rounds:
30 Deadlifts 225/155
30/20 Cal Bike
30 Burpee Box Jump Over 24/20”
time cap 20 min
Read MoreSKILL
7 min to improve/learn wall kick up (to handstand)
+ drills
STRENGTH
EMOM 8
Strict Handstand push up (you choose the reps)
WOD
AMRAP 15
18 KB swings 53/35#
15 wall balls 20/14#
12 Pull Ups
9 Hand stand push ups or DB Push Press (You choose the weight)
Read MoreNEW APPAREL HAS ARRIVED!!
Your Pike13 account has been billed for your items - which are labeled and bagged for those that participated in the group pre order!
Saturday WOD - classes will cap today at 16 so please enroll in advance!!
AMRAP 5
10 Push Press 115/80
10 Toes to Bar
Rest 5 min
AMRAP 5
50 Double Under
10 Front Squat 115/80
Rest 5 min
AMRAP 5
10 Deadlift 185/125
15 Box Jumps 24/20”
Rest 5 min
AMRAP 5
5 Slam Ball Clean 30/20# (same as med ball clean)
10 Ball Slams 30/20#
Read MorePartner WOD
Teams of 2
YGIG (all work is to be split evenly / only one partner works at a time)
0:00-10:00
Max Reps Burpees in 7min
Rest 3:00 until 10:00
At 10:00 begin...
Hero WOD “Randy”
75 Power Snatches 75/55#
Then directly into...
Hero WOD “Jerry”
1 mile run
2k row
1 mile run
Time Cap 40min
All work should be split evenly between partners!
Read MoreMICF Apparel Order Announcement!
If you ordered apparel it will be at the gym Saturday separated, and labeled for you! Your Pike13 accounts will be billed for the apparel you ordered. If you have any questions email: Connor@mercerislandcrossfit.com
MICF apparel will also be available at the gym if you did not order any items through the group order form!
Thursday’s WOD
For Time:
30 Front Squats 115/75
30/20 Cal Echo Bike
30 Toes to Bar
60 Box Jumps 24/20”
30 Toes to Bar
30/20 Cal echo bike
30 Front Squats 115/75
Time Cap 30 minutes!
Read MoreSKILL
EMOM 12 min (4 Rounds)
1- Ring Dip* (you choose the reps/progression)
2- :30sec L-Hang or Variation
3- :20-:40 sec Hand Stand hold
4- Strict Chest to Bar Pull Ups* (you choose the reps/progression)
*these movements are the primary effort for this EMOM
WOD
E4min for 20min (5 Rounds)
400m Row Sprint!
(Heats will be staggered by 2 minutes. Athletes should scale to 300m if unable to complete in less than 2min)
Goal is to Row HARD, and rest AT LEAST 2 minutes between efforts!
Read More