Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day


August 22, 2014 at 8:30 pm

Saturday 08/23/14

WOD:

Team 100′s, in teams of 2
100 Burpees
100 Dumbbell snatches (50#/35#)
100 Wall balls (20″/14#)
100 Burpees

Only 1 person can be working at a time. Reps do not have to be evenly distributed. Post time to comments.

Thursday's birthday girl gets after some snatches.

Thursday’s birthday girl gets after some snatches.

comments Comments (0)    -
August 21, 2014 at 8:31 pm

Friday 08/22/14

WOD:

Split squat
4-4-4-4-4 (per leg, as heavy as possible)

Then:
2 Rounds for time
500m Row
400m Run
50 Double unders

Power Hour:
Power clean ladder – 2 times through
Men = 135, 155, 175, 190, 210, 225, 240, 255+
Women = 90, 100, 110, 120, 135, 150, 160, 170+

Then:
30 reps for time
Power clean @ 75% of best weight from ladder

Post loads and times to comments.

Screen Shot 2014-08-21 at 9.25.10 PM

A Message From A Pro Athlete: Thanks For Your Support

I would like to thank you for the support over the past year with my quest for the Reebok CrossFit Games and the National Pro Grid League. Your support during the Open, the Masters Qualifiers, and the Games was awesome. I wouldn’t be where I am if it weren’t for every single one of you. When I was a young hockey player with big dreams, my mother gave me some valuable advice. She told me to always do my best because you never know who’s watching. This meant NCAA coaches, NHL scouts, or perhaps a youngster with his own dreams of being a professional hockey player some day and anything less than my best might deter him. The same adage holds true with CrossFit. Every time I’m in the gym, I feel the pressure to perform at my absolute best. This might mean going as fast as I can move or lifting a heavy load while hitting the range of motion standards and accurately counting my reps (the funny thing is,  I often lose count of my reps and end up doing several more than what’s required). I never know who’s watching or when they’re watching, but I know I must set a good example. Believe it or not, this helps me to get better, and hopefully I am able to do the same for some of you.

My latest journey as a professional athlete starts this week. The GRID league kicked off on Tuesday, August 19th with the first match between New York Rhinos and Los Angeles Reign. My team, the Phoenix Rise, kicks off the season on Saturday, August 23 at 6 pm PST with a match against the D.C. Brawlers. You can follow all future matches by visiting NPGL.com and clicking the appropriate match live stream. Old matches will be archived.

Thanks to all of you for making Kitsap CrossFit such an amazing community!

-Chris

Most recent comments
  • 185# on the split squat. 8:34Rx on wod. Yeah, thanks for the push Nick. You killed the row!

    Posted by: David M 4:56 pm on August 22nd, 2014
  • Split squat: 155#
    WOD: 9:06 Rx … Great race David!

    Posted by: Nick R 4:42 pm on August 22nd, 2014
  • 165/9:23 thanks for stopping bye Ross that was fun trying to catch you the entire time

    Posted by: Brad T 4:01 pm on August 22nd, 2014
comments Comments (6)    -
August 20, 2014 at 8:20 pm

Thursday 08/20/14

WOD:

CrossFit Games Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (75#/45#)
30 Snatch (135#/75#)
30 Snatch (165#/100#)
Max Rep Snatch (210#/120#)

Compare to 02/23/13 and post reps to comments.

Welcome back to our visitor from NorCal, Mike W.

Welcome back to our visitor from NorCal, Mike W.

Most recent comments
  • Nice work Shannon, that’s awesome!

    Posted by: Lindsey B. 7:20 pm on August 21st, 2014
  • 82Rx (13 rep PR) My lovely wife Shannon crushed it with 83Rx (19 rep PR) Yup, she is rubbing it in my face as I type this.

    Posted by: Rickey 5:56 pm on August 21st, 2014
  • 72 reps Rx (12 rep PR).

    Posted by: David M 5:42 pm on August 21st, 2014
comments Comments (6)    -
August 19, 2014 at 8:51 pm

Wednesday 08/20/14

WOD:

“Cindy”

20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

Compare to 07/09/11 and post number of completed rounds to comments.

Hal gets in on the "Fran" action.

Hal gets in on the “Fran” action.

Most recent comments
  • 26+1. Didn’t Rx, apparently my air squats are suspect. I had fun tonight and got a great workout, that’s why I come. Great 5pm class and then took on “Tillman” with a big group of awesome people at open gym.

    Posted by: Mike 7:27 pm on August 20th, 2014
  • 17+6Rx. Woof, those push-ups were killing me softly. Nice work everyone, there were a lot of AWESOME 20+ scores. Keep it up!

    Posted by: Rickey 5:53 pm on August 20th, 2014
  • Did someone change the workout….
    I seen snatches. Now this! Haha.

    Posted by: kaley 5:35 am on August 20th, 2014
comments Comments (3)    -
August 18, 2014 at 8:30 pm

Tuesday 08/19/14

WOD:

Weighted CHIN-up
work up to 3RM

Then:

6 min Ladder
Kettlebell swings (53#/35#)
Box jump over (20″/16″)

Start with 2 reps of each movement and increase by 2 reps each additional round for 6 minutes. Post loads and highest round + additional reps completed to comments.

IMG_4772

Poulsbo Beer Run

The Poulsbo Beer Run is this Saturday. This Saturday’s event benefits Survive & Thrive, which is a women’s cancer survivor fitness program that we are very supportive of and proud to be a part of. There are still spots available at the Envy Bar & Grill on Viking Way. The PBR is a 4 mile run through Poulsbo that has stops at 3 of Poulsbo’s fine breweries and also at the Envy Bar & Grill.

We are also still in need of volunteers for this event. If you are available to volunteer, please talk to Amy.

Most recent comments
  • #83 for the chin ups and 16+16 RX

    Posted by: Dave W 8:49 pm on August 19th, 2014
  • 53# for chin ups
    16+10 Rx

    Posted by: Nick R 8:14 pm on August 19th, 2014
  • Didn’t do the WOD but stayed for Oly and PR’d my snatch by 10# (165) and C&J by 15# (220). Thanks for the pointers Dan, Rickey and Colin.

    Posted by: Ivan 7:52 pm on August 19th, 2014
comments Comments (5)    -
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