October 27th, 2012

Welcome to the Highway 9 online throw down between CrossFit Snohomish & CrossFit Lake Stevens. The online team competition will consist of one WOD per week, for five weeks. Each weekly throw down WOD will be on Tuesday, starting on November 6th & finishing on December 4th. This competition has been designed so that each and every person can RX the WOD & everyone’s efforts will affect their Box’s score. Each WOD for each week will be our normal class WOD for that Tuesday so you won’t have to do anything out of your normal routine to participate. Just show up and workout like you normally do. More information will be revealed as we move closer to the start date.

Workout of the Day

A. Five sets for max reps of:

20 seconds of Clean and Jerk (135/95 lbs.)

10 seconds of Overhead Barbell Hold (135/95 lbs.)

Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

B. 3 rounds For time (Time Cap = 11 minutes)

24 Double Unders

12 Overhead Squats (95/65 lbs.)

6 Chest to bar pullups


19 Responses

  1. Can’t wait!! Great idea!

  2. AWESOME. And the best part being from Snohomish we will take down Lake Stevens. Of course in a friendly way 🙂

  3. Will there be a trophy ????

    • I think there has to be Wendy. Maybe the “CFG SKULL” Kettlebell Casey procured could be the Highway 9 trophy. With the winner displaying it prominently in their gym.

  4. A-15 rx’d -a lot harder than it sounds.

    B-6:21 rx’d -OHS and me have never been friends, but I am happy that I am doing more than just the bar now. 🙂

    Can’t wait for the challenge….gonna be fun to see a “compare to”.

  5. bring on the challenge!

  6. A. 17 rx’d
    B. 5:21 rx’d

    Coaches WOD:
    6 minute AMRAP:
    12 KBS w/ 2pood
    12 BJ @ 24″
    12 Burpees

    2 rounds + 1 Burpee rx’d

  7. Coaches WOD:
    2 rounds + 10 burpees

    Scaled to 35# kb

  8. Did today’s CFS workout on a prior day

  9. Be careful about the ‘smack talk’. CF Lake Stevens has some speedy peeps amongst their members. 🙂

  10. A 17 reps, then realized I only used 85# so did it again with 95# 13 reps.
    Wow it really was about timing so you would get your last c&j up before the end of the 20 or so you wouldn’t have to hold it much longer than the 10 sec rest. I missed a couple reps bc I didn’t get my last c & j up in time.
    B. 10:33 slow but happy to do du again, attempted chest 2 bar, successful on 11 of the 18.
    C. 6 min amrap
    12 kb scaled 44#
    12 box jump 20″ step ups
    12 burpees
    2 rounds plus 9 burpees

    • Kandi also got 4 kipping HSPUs unbroken today. Nice work babe!

      • Thanks! I learned a lot from your coaching tips. Can’t wait to try the hspu with the plates and am now motivated to try to get butterfly pull ups, too. Thanks Jeff, for letting me sit in on the coaches meeting to listen to John.

        Competition with Crossfit Lake Stevens will be fun! I have a lot of friends from school (student parents too) that are members. Lots of fabulous athletes, with different strengths, at both gyms.

  11. A: Did push up rows with 40lbs dumbbell l and plank for the hold: 54 rows (2 each arm)
    B: 6:27 mod 10 GHD Sit Ups and 10 Hip Extensions per round for the Overhead Squats
    Coaches WOD: 3 rounds + 7 medicine ball sit ups.
    Modded as medicine ball sit ups, 2x double unders, burpees on toes
    Barbell, don’t forget about me. Soon baby, I promise!

  12. Couldn’t make it in today but spent 1 hr at work trying to get the technique for double unders. I jumped while watching feet (height) and hand position frt&back / out from my side. Very interesting – the mirror is a definite plus for form and rhythm. I worked on 3 singles-1 double & repeat w/o stopping. Some things felt better but… not there yet.

    I haven’t done many competitions – I think I freeze up – this will be good practice!

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