Crossfit Advantage

Time Chipper

February 15, 2010

For reps:

5 min row (cals=reps)
4 min box jumps 24/20"
3 min high hang squat snatch 75/45lbs
2 min wall ball shots
1 min handstand pushups

 

get them gams

February 13, 2010

Back squats

5-5-5-5-5
20 air squats in between all sets


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Dance party in the parking lot!

February 10, 2010
3 rounds for time of:

30 wall ball shots
20 knees to elbows
10 burpees
40meter bear crawl

Phil knockin out some monster kettlebell swings


Andy coaching during last week's tabata


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Kettlebell SDHP

February 9, 2010
...lots of it!


Our cutest trainer Kenadie running the clock during a tabata



Shelley and Shanna after finishing their first RX'd workout ever last week!

...also pictured: some kinda awesome coaches



 
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Ninjas are always fighting

February 8, 2010

1,000m row for time

rest 10 minutes

AMRAP in 8 minutes of:
     5 unbroken pull-ups
    10 unbroken deadlifts


The Original Gangster


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at least it's not raining...

February 3, 2010

500m row for time

rest 10 min

100 deadlifts for time 135/95lbs


Tyler getting ready to drop in at trapeze school


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Tabata like you mean it

February 2, 2010
20 seconds on and 10 seconds off for reps of:
Squats
Push Press
KB Swings

Score is total reps, there is no rest time between exercises. Good luck.


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121

February 1, 2010
Pullups/Pushups
1 of each, up to 11 and then back down!


Steph putting her name on the muscle-up board! Congrats on being our first girl to get a muscle-up!

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Flirty Thirty!

January 31, 2010
For time:

30 pushups
30 med-ball cleans
30 situps
30 wall ball shots
30 pullups
30 deadlifts
30 double unders
30 push press
30 kettlebell swings
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time to earn the weekend

January 29, 2010

For Time:
4 deadlifts
1200m row
6 deadlifts
800m row
8 deadlifts
400m row
10 deadlifts


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13000 Beverly Park Rd #M, Mukilteo, WA 98275
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