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5K! – Friday

Molly and Miranda teaming up in last week's Saturday partner workout!

Molly and Miranda teaming up in last Saturday’s partner workout!

Friday’s WOD

Run or Row a 5K!

Not ready for a full 5K? We can shorten the distance if needed. Just get in here and work on your endurance!

Exactly 1 minute after finishing the 5k, complete as many wall balls as possible in 2 minutes.

Supplemental

Strength

10 min EMOM, 2 squat cleans at 80% 1RM.

Gymnastics

“G.I. Jane”

100 burpee pull-ups, for time.

Notes

Let’s run in the sun! Lots of you CrossFitters and weightlifters might not like it, but it’s important to balance out our fitness and challenge our stamina and endurance with workouts like today’s WOD. Today’s 5k is our Benchmark Workout of the Week!

This Saturday at 1:00pm at the Box is the CFI Potluck and BBQ! Come help us celebrate the end of the CrossFit Open and the arrival of Spring! Bring your favorite dish. Paleo or non-paleo, doesn’t matter this time. Let’s chow down and enjoy some good company!

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Deadlift, Sprint, Hollow Body – Thursday

Red's a beast! How many 65 year olds do you know who can rep out ring dips?!

Red’s a beast! How many 65 year olds do you know who can rep out ring dips?!

Thursday’s WOD

21 minute EMOM:

  • 1st minute – 2 deadlifts (75% 1RM or higher)
  • 2nd minute – 150 meter sprint
  • 3rd minute – 20 second hollow body hold

Increase in weight to a 2RM. Record sprint times. Score is heaviest lift and fastest sprint.

Supplemental

Conditioning

7 min AMRAP:

  • 10 box jumps (24/20)
  • 5 clusters (115/75)
  • 10 GHD sit-ups

Notes

The final workout of the 2015 CrossFit Open will be announced Thursday at 5pm! Check out the live workout announcement at Games.CrossFit.com.

Just like the past 4 Saturdays, we’ll do this workout together Saturday morning. We’ll post a partner version too so you guys can bring-a-friend still and partner up for the WOD.

After Saturday mornings workouts, come back to the Box at 1:00 for our potluck and BBQ. We’ll be hanging out that afternoon enjoying the sunshine and eating great food. Guys, cook a main dish or bring some meat for the grill. Ladies, please provide side dishes, appetizers or desserts. Join us CFIers!

 

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Double Under, Grasshopper, Pull-up – Wednesday

Kim kicking butt in 15.4! Congrats to Kim and her fiance Zach. They're now engaged!

Kim and Jordan kicking butt in 15.4! Congrats to Kim and her fiance Zach. They’re now engaged!

Wednesday’s WOD

Strength

Sotts Press

Conditioning

For time:

  • 100 double unders
  • 5 rounds of…
    • 10 grasshoppers
    • 10 pull-ups
  • 100 double unders

Supplemental

Conditioning

3 rounds for time:

  • 6 power snatches (115/75)
  • 6 overhead squats (115/75)
  • 6 burpees
  • 6 knees-to-elbows

Notes

CrossFit Intensify will be joining Relay for Life this year! We’re putting together a team for this very important fundraiser to fight cancer. If you’re interested in volunteering to help, please contact us. More details coming soon!

The North West Regional Tournament is the weekend of May 29-31. CrossFit Intensify will definitely have athletes competing at this year’s Regionals! Mark your calendars, get the time off work and head up to Washington with us to cheer on our athletes! For more information, CLICK HERE.

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Capacity Test – Tuesday

Brandy helped the ladies claim victory once again in the CFI Battle of the Sexes!

Brandy helped the ladies claim victory once again in the CFI Battle of the Sexes!

Tuesday’s WOD

“Ten-minute Capacity Test”

As many reps as possible:

  • 4 min Row (for calories)
  • 1 min Rest
  • 3 min Kettlebell Swings (53/35)
  • 1 min Rest
  • 2 min Back Squats (100%/75% body-weight)
  • 1 min Rest
  • 1 min Shoulder-to-overhead (95/65)

Supplemental

Gymnastics

8 rounds for max distance:

  • 30 second handstand walk
  • 15 second rest

Scale to handstand shoulder taps, kick-ups or holds.

Notes

For all the latest on the CrossFit Open leaderboards, CLICK HERE. Team CrossFit Intensify is up near the top of the North West with several athletes climbing near the top of the individual leaderboards too!

Looks like the women of CrossFit Intensify have done it again. Going into the final week of the Open they have a big lead in the Battle of the Sexes. Their victory once again is pretty much certain. Guys, that means they once again get the trophy and get to watch us cook for the potluck. Fellas, your job is to bring a main dish to this Saturday’s potluck. Ladies, you’re not off the hook. Please bring a side dish, appetizer or dessert. Come celebrate with us at this Saturday’s potluck at 1:00 at the Box.

 

 

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Burpee, Rope Climb, Ring Dip – Monday

We had CrossFit first-timers of all ages try out CrossFit with 15.4 on Saturday. Nothing like throwing around the barbell for 8 minutes for an introduction to CrossFit!

We had CrossFit first-timers of all ages try out CrossFit with 15.4 on Saturday. Nothing like throwing around the barbell for 8 minutes for an introduction to CrossFit!

Monday’s WOD

Strength

Barbell Bridges

Conditioning

15 min AMRAP:

  • 5 burpees
  • 1 rope climb
  • 5 burpees
  • max ring dips

Supplemental

Strength

15 min EMOM:

  • Minutes 1-5 do 5 Overhead Squats
  • Minutes 6-10 do 3 Overhead Squats
  • Minutes 11-15 do 1 Overhead Squat

You pick the weight and can adjust throughout. Try to increase weight each minute if possible. Make it heavy.

Notes

The deadline to submit your scores for Open workout 15.4 is Monday night at 5pm. Get it done guys! If you’re registered for the Open and you still need to do the Open workout, please let us know.

Next Saturday, March 28th at 1:00 pm at the Box we’re hosting a potluck and BBQ! Come enjoy some good food and celebrate the end of the CrossFit Open and the arrival of Spring.

Join us on Easter for the 4th annual CFI Easter Egg Hunt WOD! At 9am we’ll be doing a fun family-friendly workout. Bring the kids! It’ll be a great start to your holiday.

Posted in Daily Posts by Zach Smith. Comments Off