OUR WORKOUTS

SKILL: 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)

STRENGTH 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

“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

Friday’s WOD Update:

https://youtu.be/wLddoVgFOxg

SKILL

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

Partner 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

STRENGTH

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 

SKILL

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)

NEW 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#

Partner 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!

MICF 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!

SKILL 

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!

SKILL / Warm Up

EMOM 9 min (EMPTY Bar only!)

Min 1) :30 Deadlifts

Min 2) :30 Hang Power Cleans

Min 3) :30 Push Jerks

All empty bar reps are for quality. This is an opportunity for us to improve, and refine our technique!

STRENGTH

7 min to build to a heavy DT complex:

1 deadlift + 1 hang power clean + 1 jerk

*hang on to the bar between each movement!

WOD

Hero WOD “DT”

5 rounds:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Time Cap 12 min

Scale rounds and/or weight as needed!!

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one year old son.

STRENGTH 

Push Press

5x5

*bars are taken from the floor as racks will already be in use

Bench Press

5x5

*The goal for today’s strength is to build over the course of the 5 sets to a heavy set of 5. In the event you feel like a superhuman fitness robot, feel free to attempt a new 5RM!

*30 min will be allocated to today’s strength

WOD:

25 DB Box Step Ups 35/20# 24/20”

15 Burpee Pull Ups

50 Wall Balls 20/14#

15 Burpee Pull Ups

25 DB Box Step Ups 35/20# 24/20”

12 min Time Cap

8:30 & 9:30am Class WOD:

For Time:

800m Walking Lunge

JUST KIDDING!

Actual WOD:

Part 1:

Partner 4K Row (teams of 2)

Part 2:

AMRAP 15min

20 Power Snatch 75/55

10 Lateral Burpee Over Bar

20 Thruster 75/55

10 Lateral Burpee Over Bar

20 Box Jumps 24/20”

Cash Out - For Quality:

200m Walking Lunge :)

Classes will cap at 14 so please sign in!

Long Warm + Mobility Session

Review workout movement standards and proper mechanics.

AMRAP 10

3/3, 6/6, 9/9...etc (adding 3 reps every round)

Bench Press 105/70#

Toes to Bar

Rest 5min

AMRAP 10

3/3, 6/6, 9/9...etc (adding 3 reps every round)

Push Press 75/55#

Ball Slam 30/20#

STRENGTH

Back Squat 6x3 @ 85% of 1RM

WOD

4 rounds FGB style:

1 min max wall balls 20/14#

1 min max echo bike

1 min max BBJO 24/20”

1 min rest

SKILL

Review Clean and Jerk

STRENGTH

10 min to find a 1RM Power Clean + Hang Power Clean + Push Jerk complex

Rest/ drop down in weight

WOD Part 1

EMOM 10

Take 70% of today’s 1RM and perform 1 Rep of the complex above each minute for 10 minutes

WOD Part 2

500m Row Test (this an all out effort)

3 min time cap

STRENGTH

Deadlift 6 x 2 @ 90% of 1RM

WOD

AMRAP 15 min

5 Reps Lunge Complex (DB Front Rack Step Back Lunge on Right leg, then on Left leg, then finish with a DB Push Press with 35/20# dumbbells)

5 Devils Press 35/20# (Burpee with hands on DB’s, then perform a double dumbbell snatch)

200m Run

STRENGTH:

5 x 3 of Overhead Squats using the (1-3-2-1) tempo!

Build over the five sets to as heavy as you’d like!

SKILL:

Review Power Snatch technique

WOD:

4 Rounds For Time:

7 Power Snatch 95/65

7 Bar Facing Burpees

7 Overhead Squats 95/65

12 min time cap