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WOD
As Many Rounds As Possible (AMRAP) in 20 Minutes
Turkish Get ups (3 left arm/3 right arm)
6 Swings
Endurance WOD (3 + hours before or after)
Death by 10 meter row
Row 10 meters for the first minute, 20 meters for the second, 30 meters for the third, and so on, post final number of meters perform/minutes. Example: 250 meters on the 25th minute.
Got to love it when the out o' town drop ins mail you an awesome shirt! Thanks Greg!!!
IN MEMORY OF THE LAKEWOOD OFFICERS
WOD
21 – 15 – 9
Dumbbell Burpee Hang Squat Clean Thrusters (15#/30#)
Strict Pull-ups
*I stole this idea from a video I saw on the main page, but I added reps and took away weight!!!
The burpee starts with hands on the dumbbells which are on the floor, the burpee movement is performed (kick feet out to plank position, chest to ground push-up, feet back up) instead of jumping the person stands into a hang clean position with the dumbbells. At this point they perform a hang power squat clean with dumbbells in hand and at the bottom of the squat complete the movement into a thruster. This entire movement is actually one fluid movement.
Strict pull-ups? Can’t do them? Get a band or do them assisted!
The video below shows the movement, but with a barbell instead. And I WILL demand full opening of the hips and extension overhead (NO SHORTCUTS), but even the model in the video isn't perfect:)
WOD
Strength Emphasis
AMRAP for 3 minutes with 1 minute rest in between rounds
3 Power Cleans
6 Push-ups
9 Knees to Elbows
Repeat for 5 Rounds
Rest 3+ hours in between WODs
Endurance Emphasis
6 X 3 minute intervals (Swim, Bike, Run, or Row) with 2 minutes in between each round.
Congrats to Coach Jim Sharkey in leading his team to State Championships at the Tacoma Dome this Saturday!!! We are chearing for you and all of your talented players!
WOD
21 - 18 - 15 - 12 - 9 - 6 - 3
Deadlifts (225#/185#)
Ring Dips
I have been plagued with computer issues again...shocking! What else will go wrong? So that being said I have no pictures to post.
Another quick update here...programming is quite varied within the CrossFit world. Tom and I found our greatest advances when we started doing a strength biased workout, but I think endurance is also important. We will be doing some experimental programming which will include some strength bias or MEBB training from Catalyst Athletics and some Endurance training which will include some programming from bMacs anaeroendurance site, but it will also include just some long CrossFit WODs that some have deemed "Annie Asshole" workouts.
There has been a blogging fitness explosion in the CrossFit world the last several days. CrossFit Sharkey feels that to provide the best possible training to everyone it's going to pluck the positives from the sites and make everyone exceptional athletes NOT just exceptional CrossFitters.
Go Ferris. Semi Finals of 4A Washington State Highschool Football today @ 1 pm. Coach Sharkey will have them ready.
For the week of November 22-27 CrossFit Sharkey will be on a Turkey Week Vacation! As promised I will be posting travel workouts that can be done with no equipment… Good luck and have fun (lots of emphasis on squats and legs YIKES!)
TRAVEL WOD Friday
For time:
21 Handstand Push-ups
400 meter Run
42 Walking Lunges
15 Handstand Push-ups
400 meter Run
30 Walking Lunges
9 Handstand Push-ups
400 meter Run
18 Walking Lunges
For the week of November 22-27 CrossFit Sharkey will be on a Turkey Week Vacation! As promised I will be posting travel workouts that can be done with no equipment… Good luck and have fun (lots of emphasis on squats and legs YIKES!)
TRAVEL WOD Thursday
Happy Thanksgiving!!!
5 Rounds for Time
20 Burpees
10 Jumping Squats
For the week of November 22-27 CrossFit Sharkey will be on a Turkey Week Vacation! As promised I will be posting travel workouts that can be done with no equipment… Good luck and have fun (lots of emphasis on squats and legs YIKES!)
TRAVEL WOD Wednesday
Tabata Travel
4 minutes of each exercise. You will complete 8 Rounds of 20 seconds of work and 10 seconds of rest. There is no rest in between exercises. Post distance running and reps completed.
Run
Squats
Sit-ups
Lunges
Run
For the week of November 22-27 CrossFit Sharkey will be on a Turkey Week Vacation! As promised I will be posting travel workouts that can be done with no equipment… Good luck and have fun (lots of emphasis on squats and legs YIKES!)
TRAVEL WOD Tuesday
6 Rounds for time
30 Air Squats
10 Pushups
5 Handstand Pushups
For the week of November 22-27 CrossFit Sharkey will be on a Turkey Week Vacation! As promised I will be posting travel workouts that can be done with no equipment… Good luck and have fun (lots of emphasis on squats and legs YIKES!)
TRAVEL WOD Monday
Hotel Room J.T.
21 - 15 – 9 Of Each Exercise
Handstand Pushups
Dips (use chairs or handrails etc.)
Pushups
A few of us are meeting at the Wayne Bunker park at 3:00 p.m. for a little Murphy action...I will be participating in the painful beat down, so that being said no coaching will be done unless your still going when I'm done. If thats the case I will happily coach you from the horizontal position on the ground or from the trash can if Pukey comes to visit.
This will be the one and only CrossFit Sharkey WOD this week, I will continue to update the site with travel WODs for those of you who are on the road or are at home without equipment for Thanksgiving!
WOD
“Murph”
1 Mile Run
100 Pull-ups
200 Pushups
300 Squats
1 Mile Run
I think we all forget the sanctity of our homes until the integrity of our home is violated by another. We have rights and protections against those who protect us that prohibit them from entering our house. Yet, when a criminal enters our home it is the justice system that wheels and deals a bargain and no hard repercussions are served. It is scary to think that those out there that protect us and allow us to sleep safe at night are not even able to protect there own home without sacrificing there life!
Las Vegas Metro Police Department lost another great officer, Trevor Nettleton, when he succumbed to gunfire that was exchanged in his very own garage. A man that dedicated his life to protecting others lost his own in his own home... Words can not describe the disgust I have for what humanity has come to.
This WOD is dedicated to another fallen hero...
WOD
4 Rounds for Time
400 Meter Run
21 Bodyweight Deadlifts
12 Pull Ups
WOD
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
75 Full Squat Clean and Jerks (95#/65#)
This WOD is dedicated to our landlord who choose to pocket our rent money and foreclose on the home that we lived in... Her actions led to us being locked out of our home and subsequently having to move out within a day. Although we probably did about 300 deadlifts, 400 push presses, and 500 clean and jerks but it also took us 15 hours:). So the time limit on this one is just that!
REST DAY
*We will meet at the park at 5:30 today
WOD
400 Meter Run
21 Power Cleans (95#/65#)
21 Thrusters (95#/65#)
21 Pull-Ups
400 Meter Run
15 Power Cleans
15 Thrusters
15 Pull-Ups
400 Meter Run
9 Power Cleans
9 Thrusters
9 Pull-Ups
400 Meter Run
Bob was getting a lot of attention today at the park! Good Job.
