CrossFit No Limits

CrossFit No Limits In Lakewood Is CLOSED.

CFNL in Lakewood is officially closed.  We have lost the battle with the city of Lakewood to keep the building open.  I am keeping my affiliation with CrossFit and am opening a gym at my home.  I am only taking personal training clients at this time, it is possible that I will be running small group classes in the near future.

It has been an amazing 2 years for CFNL in the Lakewood/Steilacoom area.  So many accomplishments and memories.  Thank you to all CFNL Trainers, volunteers and members for making CFNL an amazing gym.

New Year's Evil

 

Warm-up

21-15-9

Squats

Sit-ups

Push-ups

WOD

Teams of 2 complete the following:

31 Wall-Ball Shots #20/#14

31 Box Jumps #24/#20

31 KB Swings #35/#53

31 Burpees

31 Double-unders

4 Rounds for Time

* All reps must be completed before moving to the next exercise, only one athlete working at a time.

 

"Jack"

Warm-up

Burgener Warm-up 3x5

Run 400m

3 rounds of 15

Situps

Push-ups

Squats

Lift

Press at 50% of 1rm 3 times every minute on the minute for 5 minutes

Push Press at 60% of 1rm every minute on the minute for 5 minutes

WOD

"Jack"

Complete as many rounds as possible in 20 minutes of:

#115 Push Press x10

#53 Kb Swing x10

#24 Box Jump x10

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington. Died  September 29th, 2009, in Jolo Island. Philippines, from the detonation of an improvised explosive device.  Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin and siblings Abe, Mandi, Amber and Abi. 

 

Warm-up

Run 800m

21-15-9

Dips

Push-press #45

Good mornings #45

WOD

4 Rounds for time

20 cal row

15 Clean and jerks #95/#135

1 rope climb

 

 

My lovely assistant Stepanie helped us keep score for the WOD today.  Thank you beautiful!

Warm-up

Run 400m

3 rounds of 12

Sit-ups

push-ups

Squats

WOD

AMRAP 10 minutes

3 Sdlhp #65/#95

6 Push-ups

9 Box jumps

Rest 3 minutes

Amrap 10 minutes

5 Thrusters #65/#95

10 Pull-ups

15 Abmat Situps

 

Lumber Jack 20

Warm-up

Row 500m

21-15-9

Push-ups

Sit-ups

Squats

WOD

Lumber Jack 20

20 Deadlifts #185/#275

Run 400m

20 KB Swings #70/#53

Run 400m

20 Overhead Squats #175/#75

Run 400m

20 Burpees

Run 400m

20 Pull-ups (Chest to Bar)

Run 400m

20 Box Jumps

Run 400m

20 DB Squat Cleans #45/#30

Run 400m

For Time

 

 

12 Days of Christmas

 
The best part of this work out was watching people try to explain how it should be done, then listening to them breakout into the song!

12 Days of Christmas workout

(performed like the song)

1. 100m Run

2. Box Jumps

3. HSPU

4. Burpees

5. Push-ups

6. Wall Ball Shots

7. KB swings

8. Double-unders

9. Medball Cleans

10. Thrusters #95/#65

11. Pull-ups

12. 1k Row

 
 
 

 

10-1 BW Deads and One arm DB Snatch

Warm-up

Run 400m

3 rounds of 10

Sit-ups

Push-ups

Squats

WOD

10-9-8-7-6-5-4-3-2-1

Body Weight Dead-lift

One-arm Dumbbell snatch (each side) (scale to skill level)

For Time