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 9.3.2015

    THERE WILL BE NO 7PM CLASS TODAY! WE ARE HOSTING A BOOK SIGNING FOR BEN'S NEWLY RELEASED BOOK!

    15 Minutes to Establish a Heavy 3 AND 5 Rep Overhead Squat
    *Use this time to work on mobility if that is a limiting factor
    Then...

    EMOM For 15 Minutes:
    Minute 0: 5 Snatch Grip Deadlifts
    Minute 1: 4 Strict -Or- Kipping Pull-ups (Chest to Bar or Muscle-ups Are Acceptable)
    Minute 2: 3 Snatch Grip Push Press (Behind the Neck)
    Then...

    For Time:
    60 Air Squats
    5 Muscle-ups -OR- 10 Pull-ups
    12 Hang Power Cleans @40-50% of Max Clean
    *8 Minute Cap

  • WOD 9.1.2015

    10 Minutes to Establish a Heavy Front Squat
    Then...

    15 Minutes to Complete 5x2 Mid Hang Squat Clean
    *You May Reset After Each Rep
    Then...

    12 Minute AMRAP:
    Run 200M
    10 Hollow Rocks
    15 Ball Slams
    20 Russian Twists w/ Ball
    25 Wall Balls 20/14 

  • WOD 8.31.2015

    EMOM For 8 Minutes:
    3 Behind the Neck Strict Press -OR-
    3 Clean/Snatch Grip Sots Press, If You Have the Mobility
    Then...

    EMOM For 12 Minutes:
    Odd: 15/12 Calorie Airdyne
    Even: 20 V-ups
    Then...

    15 Minute AMRAP:
    5 Handstand Push-ups -OR- Dips
    10 Toes to Bar
    15 Box Jumps

  • WOD 8.28.2015

    10 Minutes to Establish a Tall Box Jump
    Then...

    10 Minutes to Establish a Heavy Push Jerk
    Then...

    6 Rounds For Time:
    5 Unbroken Strict Press (as heavy as possible)
    25 Calorie Airdyne
    30 Sit-ups
    *Rest 1 Minute Between Rounds
    *25 Minute Cap

  • WOD 8.24.2015

    EOMOM For 10 Minutes:
    10 SeeSaw Presses (5 each arm)
    Then...

    15 Minutes to Complete 5x3 Segmented Clean Pull
    *Pause below the knee and mid thigh before extension
    Then...

    With a Running 15 Minute Clock:
    3 Rounds Of:
    15 Hollow Rocks
    10 Toes to Bar
    *Rest 2 Minutes,

    Repeat
    *Rest 2 Minutes,

    Repeat
    *Rest 2 Minutes, etc. until time runs out
    *Depending on speed, you should complete the workout 3-4 times 

  • WOD 8.22.2015

    Choose One:
    1/2 Angie
    3/4 Angie
    Full Angie

    "Angie"
    100 Pull-ups
    100 Push-ups
    100 Sit-ups
    100 Squats

  • WOD 8.21.2015

    10 Minutes to Complete:
    3x3 Push Press
    Then...

    10 Minutes to Establish a Heavy Behind The Neck Jerk
    Then...

    With a Partner, Complete 150 Burpees
    *Alternate Each Rep 

  • WOD 8.20.2015

    EMOM For 10 Minutes:
    5 Strict Pull-ups -OR- 3 Strict Muscle-ups
    *Chest to Bar if possible
    Then...

    10 Minute AMRAP:
    3 Power Snatches 135/95
    6 Deadlifts 135/95
    9 Toes to Bar
    Then...

    15 Minutes to Complete:
    5x10 Front Rack Walking Lunges

RSS Feed

Map - Location