CrossFit Wenatchee - Wenatchee, WA

Welcome to CrossFit Wenatchee

Our Vision:

To provide an environment for athletes of all types to grow and learn while holding each other to a high degree of accountability and improving the community around them. CrossFit Wenatchee focuses on helping athletes develop a love for fitness and integrating the strength and confidence they gain in the gym in to their daily lives. Our Coaching staff, and their unique backgrounds and skill-set, provide a welcoming environment for athletes of all levels and are here to help you reach your goals both inside and outside of the gym.

  • WOD 10.9.2015

    10 Minutes to Establish a Heavy Back Squat

    10 Minutes to Establish a Heavy Jerk From the Rack

    5 Minutes to Accrue as Much Time in the L-Sit -OR- Tuck Hold

    10 Minute AMRAP:
    400M Run
    10 Front Rack Lunges 95/65 

  • WOD 10.8.2015

    10 Minutes of ROMWOD

    5 Minutes Airdyne For Calories

    EMOM For 10 Minutes:
    1 Back Squat

    8 Minute AMRAP:
    Handstand Push-ups -OR- Push ups
    Deadlift (should be unbroken first round) 

  • WOD 10.6.2015

    EMOM For 10 Minutes:
    3-5 Strict Pull-ups -OR- Strict Muscle ups
    *No Bands or Ring Rows. Partner Assist*

    15 Minute Running Clock:
    Work Up To a Heavy Single Bench Press
    3x10 Bench

    7 Minute AMRAP:
    10 Alternating Dumbbell Snatches
    15 Calorie Airdyne
    Rest 3 Minutes, Then...

    5 Minute AMRAP:
    7 Sumo Deadlift High Pulls 95/65
    7 Burpee Box Overs 24/20 

  • WOD 10.5.2015

    10-15 Minutes to Complete 5x50M Sprint

    15 Minutes to Complete 5 Sets of the Following Complex:
    Power Clean + Squat Clean + Hang Clean + Jerk

    8 Minute AMRAP:
    Garage Door & Back Run
    12 Hollow Rocks -OR- V-ups

  • WOD 10.1.2015

    0:00-15:00 - Run 1 Mile *If you are under 8 min. for your mile, run 1 1/2-2 miles 15:00-25:00 8 Minute AMRAP: 5 Power Cleans 155/105 5 Over Barbell Burpess 25:00-40:00 Find A 3 Rep Max Bench AND 3 Rep Max Back Squat 

  • WOD 9.29.2015

    20 Minutes to Establish a Heavy High Hang, Mid Hang and Below the Knee Squat Clean + Push Jerk

    Bergeron Beep Test:
    EMOM For As Long As Possible (15 Min. Requirement/20 Min. Max)
    7 Thrusters 75/55
    7 Pull-ups
    7 Burpees
    *If you cannot complete the reps in the minute, drop to 6 the next minute, if you cannot complete it again, go down to 5 and so on... 

  • WOD 9.28.2015

    WarmUp: 3 Minutes of Airdyne For Calories + 100 Russian Twists

    EMOM For 8 Minutes:
    2 Back Squats
    *Add Weight as You Go

    3 Minute Cap:
    Jumping Air Squats
    Rest 2 Minutes, Then...

    4 Minute AMRAP:
    Abmat Sit-ups *reps are in parenthesis*
    Rest 2 Minutes, Then...

    5 Minute AMRAP:
    5 Power Snatches 115/75
    10 Box Overs 24/20
    Rest 3 Minutes, Then...

    6 Minute AMRAP:
    Broad Jump (Down & Back Black Mats)
    8 Toes to Bar

  • WOD 9.26.2015

    5 Rounds For Time:
    3 Rope Climbs
    50ft. Sled Push 180/90
    400M Run 

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