CrossFit Marysville

15/45

"RJ"
5 rounds:
800m Run
7 Rope Climbs
50 Push-ups

Not only was this a brutal WOD, but doing it in the pouring rain made for an extra challenge. We were glad to see so many of you attempt the rope climb for the first time. For those of you who managed to complete this RX'd, great job! 

Just a heads up...the gym will be closed on Monday September 6th for Labor Day weekend. Our new shirts were ordered today and should be here in the next couple of weeks. Please check the whiteboards at the gym fo...
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150 Wall Balls For Time
10' mark for everyone today.  20 pound med ball for the guys 10 pound med ball for the girls.
3.2.1. GO!
 

 

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Ok - great job to everyone that came out today to "get some" on this very beautiful saturday! The WOD was a sprint workout with 4 different exercises that were dealt out in random with the flip of the card out of a deck of cards....

Spades = Squats ( good form and breaking parallel)
Hearts = Squat thrusts ( something new to most of us )
Diamonds = Sit ups
Clubs = Push ups

After a group warm up and some joint mobility we jumped into this wod and everyone did awesome!
 
 great job Amber for working th...
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12/45

Snatch
12-10-8

Everyone worked really hard today at perfecting Snatch form. The Bergener Warm-Up was a great lead into the Snatch progression, and got all of you really focusing on the steps. We hope to see everyone for tomorrow morning's WOD's at 9:00 and 10:00. We've been hearing lots of positive talk about the nutrition challenge, and want to encourage you to keep up with the nutrition and WOD's...even if you aren't seeing the exact results you were hoping for. Be patient, and remember ...
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Great make up day to all that made it in. Good job to our on-ramp members learning the crossfit lifts and methods, you are all doing really good and you should feel some changes starting to take place, especially being sore in spots you haven't ever been before.
Lots of members came in to make up the Filthy 50! Good for you for sweating through this difficult WOD. Remember if it was easy, everyone would be doing it! The encouragement from fellow crossfitters is very nice to see and something t...
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Day 10/45

"Filthy Fifty"
50 box jumps
50 jumping pullups
50 KB swings
50 walking lunges
50 knees to elbows
50 push press
50 back ext.
50 wall ball
50 burpees
50 double unders
Tom Cantrell said after he was done that he wanted a 
shirt that said "I survived Filthy 50!"  I think that's a 
common sentiment from most people.  This was a 
grind of a workout, and really took some mental 
fortitude to make it through.  Congrats to the 4 ladies 
who did it all prescribed; Dawn, Shawna, Lindsey and
Steph.  Way to go.
I ...
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Day 9/45

800 M Run
400 M run backwards
800 M Run
400 M run backwards

Tabata Abs

A little bit of a thigh burner for todays WOD.  We 
figured that for one of the last nice days of summer,
we'd spend it outside running.  Bring you A game 
tomorrow, as we will be doing a workout that rhymes
with wilthy wifty...any guesses?  See you all in the AM!

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"The Bear Complex"
 
5 rounds:
Each round consists of the following movement performed 
seven times, with the bar never coming to rest on the ground.
power clean>front squat>press overhead>back squat>
press overhead> done, 1 rep.
Score is amount of weight during your highest round. This is
one of the few workouts that we have done that didn't have a 
time component...but as you probably could tell, you were still
sucking wind after each "un-timed" round.

I had to attach this article I read toda...
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6/45

For Time:
  
PARTNER 1 PARTNER 2
30 med ball cleans hold med ball overhead
30 squats hold bottom of squat
30 sit-ups hold v-sit
30 wall ball shots hold overhead squat w/ wall ball
30 burpees hold top of push-up 

Partner 1 completes the first exercise (ie. med ball cleans) while partner 2 holds the given position (ie. med ball overhead). Switch and then go on to the next exercise. If one person breaks a "hold" or an exercise, both partners must stop until both can continue. Med ball we...
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