RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.

PROGRAMMING

Monday 6/10

6×10 push press, then

Rx
AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″

Performance
AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″

Tuesday 6/11

5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings

Wednesday 6/12 – Run Club is back at 6:30pm!

  • pause back squat 5×5 at 70-75% of 1RM
  • tabata front squat, 52/38kg
  • 30 muscle-ups for time

Thursday 6/13

100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg

Friday 6/14

AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.

Saturday 6/15

YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg

Sunday 6/16

Fight Gone Bad protocol

3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.

BARBELL CLUB

We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.

ARTICLES

+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks

June is PRIDE Month and we have tons of festivities lined up for you. We’re hosting another OUTwod event, we’ll be marching in the Seattle Pride Parade as usual, and we have some limited edition merch for pre-order:

CLICK HERE TO PREORDER THE GOODS!

CLICK HERE TO PREORDER THE GOODS!

CLICK HERE TO PREORDER THE GOODS!

PROGRAMMING

Monday 6/3

5 rounds for max total reps. 1:00 stations of
– kettlebell swings
– broad jumps, 6/4′
– kettlebell cleans
– calorie rows
– rest

Tuesday 6/4

AMRAP in 12:00
60 double unders
20 dips

then 5 sets to find a max weight for CJCJJ

Wednesday 6/5

every 2:00 on the minute for 40:00
a. 25 calories
b. 20 burpees
c. 15 devil’s press
d. 10 box jump overs, 32/24″

Thursday 6/6

deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand

Friday 6/7

THE CHIEF
AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute between rounds. Repeat for 5 total rounds. Rx = 61/43kg.

Saturday 6/8

YGIG for 15:00 to establish a heavy double of the following complex:
power clean + hang squat clean + thruster + push jerk

Sunday 6/9

10 rounds for time:
10 pullups
15 burpees

ARTICLES

+ Chunky Monkey Overnight Oats – Vital Proteins
+ A Brief History of CrossFit Games Special Invites and “Wildcards” – Morning Chalk Up
+ The Potential Side Effects of Sucralose (Splenda) – Mercola

Keep competition bumper sets together (2×10, 2×15, 2×20, 2×25) in the weightlifting area!

PROGRAMMING

Memorial Day Monday 5/27

MURPH
for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest or body armor, wear it!

Tuesday 5/28

EMOM for 10 minutes:

  • power snatch + hang snatch + snatch (nov)
  • power snatch + OHS + snatch (int)
  • power snatch + snatch balance + snatch (adv)

then 70 hang power cleans for time. Everytime you drop the bar perform 10 squat thrusts.

Wednesday 5/29

in 30 minutes complete
a. 5k row
b. as many kettlebell swings as possible

Thursday 5/30

50 burpee pullups for time, 5:00 rest then

50 burpee box jump overs (24/20″) for time, 5:00 rest then

50 bar-facing burpees for time

Friday 5/31

From 0:00 to 10:00
“KAREN”
150 wall ball (20/14lbs to 10/9′) for time

From 12:00 to 21:00
“ANNIE”
50-40-30-20-10 reps of
double unders
situps

Saturday 6/1

in teams of 3 for time:

12 rounds of DT
12 deadlifts
9 hang power cleans
6 push jerks

24 rounds of CINDY
5 pull-ups
10 pushups
15 squats

Partner 1 works DT, Party 2 works CINDY, Partner 3 rests. Rotate and share reps as needed. Rx is 52/38kg.

Sunday 6/2

5 rounds for time:
400m run
12 hang squat cleans, 61/43kg

ARTICLES

+ Say Au Revoir to That Hunk of Metal in France That Has Defined the Kilogram – NPR
+ Top 10 Reason the US Should Use the Metric System (Or SI) – More Than a Mile Behind
+ What is a Pood? – Kettlebell Kings

This Wednesday at 7am we will test a Mobility class. On Saturday at 10am we will hold a Pullup Clinic and we’ll have different programming for different levels (novice, intermediate, and advanced). All athletes will also be sent home with a homework PDF to work on. Get ready for MURPH!

Speaking of which we will run three classes on Memorial Day Monday:
9am CrossFit
10:30am CrossFit
11am Barbell class.

PROGRAMMING

Monday 5/20

3 rounds for time:
400m run
21 dumbbell push press, 50/35lbs
15 burpees
9 dumbbell step-ups/side, 50/35lbs to 24/20″

Tuesday 5/21

ZACHARY TELLIER

for time:
10 burpees

10 burpees
25 pushups

10 burpees
25 pushups
50 lunges

10 burpees
25 pushups
50 lunges
100 situps

10 burpees
25 pushups
50 lunges
100 situps
150 air squats

Wednesday 5/22 – REMINDER: SPECIAL 7AM MOBILITY CLASS WITH ANDREW

BSU back squats, 70/50kg, then

4 rounds for time:
15 kettlebells swings, 32/20kg
30 ring row
45 double unders

Thursday 5/23

BSU shoulder-to-overhead, 52/38kg, then

“TABATA THIS!”
tabata intervals (:20 work/:10 rest, repeated 8x) of
row (calories)
squat
pullup
pushup
situp

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Friday 5/24

Rogue Invitational Individual Chipper

for time:
100 calories
80 wall ball, 20/14lbs to 10/9′
60 GHDSU
40 box jump overs, 24/20″
20 double KB overhead walking lunge, 2×24/16kg

Saturday 5/25 – REMIDNER: SPECIAL PULL-UP CLINIC @ 10AM WITH ANDREW

In two-person teams, AMRAP in 30:00
33 double unders
21/15 calories
15 double pushup burpee
9 hang power cleans, 61/43kg

Sunday 5/26 – NO CROSSFIT CLASSES

9am HIIT class with Dave!
10am Mobility class with Dave!
11AM Competitive Exercises class with Dave!

ARTICLES

+ How to Not Suck at MURPH – End of Three Fitness
+ Metabolic Effects of Intermittent Fasting – CrossFit
+ Tuesday Could Be the Beginning of the End of Philadelphia’s Soda Tax – The NY Times

PROGRAMMING

Monday 5/13

rack jerk 8×3

4 rounds for time:
10 push press, 70/48kg
20 toes-to-bar
400m run

Tuesday 5/14

for time:
7 burpee over bar
10 thrusters
7 burpee over bar
15 power snatch
7 burpee over bar
20 s2o
7 burpee over bar
25 hang snatch
7 burpee over bar
30 hang power cleans
7 burpee over bar
35 deadlifts
7 burpee over bar

Wednesday 5/15

back squats 5×10

Gymnastics Complex practice for 20:00
– 5 hanging shrugs, 4 beat kips, 3 slack kips, 1 pullup (attempt)
– 4 beat kips, 3 gymnastics kip pullups, 2 butterfly pullups
– 4 toes-to-bar, 3 pullups, 2 c2b, 1 bar muscle-ups

Thursday 5/16

as far as possible in 10 minutes:
30 snatches, 35/20kg
30 snatches, 60/35kg
30 snatches, 75/45kg
as many reps as possible at 95/55kg

EMOM for 9:00
clean & jerk + clean & 2 jerks

Friday 5/17

for time:
50-40-30-20-10 wall ball, 20/14lbs to 10/9′
10-20-30-40-50 hand-release pushups

Saturday 5/18

in teams of 3, for time:
150 deadlifts
120 overhead squats
90 shoulder-to-overhead

Rx 61/43kg, Intermediate 52/39kg, Scaled 34/25kg

COMMUNITY CLASS 12pm!

Sunday 5/19

5 rounds for time:
8 split jerks, alternating, 61/45kg
7 bar muscle-ups
400m run

BARBELL CLUB – Week 2 (PDF)

ARTICLES

+ The Dystopian Future of Extremely Expensive Fitness Equipment – Mel Magazine
+ Why Runners Shouldn’t Wear Flip Flops – NY Times

SANDI PANTS 1k!

PROGRAMMING

It’s an EASY week! We’re going to deload specifically from heavy loading and focus on taking the time to prep the joints prior to our skill sessions.

Monday 5/6

3 push presses every :30 for 5:00 then
3 push jerks every :30 for 5:00

3 rounds for time:
800m run
25 kettlebell swings

Tuesday 5/7

for time:
100 double unders
3/2 rope climbs
50 toes-to-bar
100 double unders
3/2 rope climbs
40 alternating single-leg squats
100 double unders
3/2 rope climbs
30 hang power cleans, 43/29kg

Wednesday 5/8

back squat 12x3x60

100 gymnastics-style pullups for time

Thursday 5/9

5 rounds for max score:
1:00 max meter row
1:00 max hang power cleans, 61/43kg
1:00 rest

Friday 5/10

CGO 19.5

33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups

Saturday 5/11

between three people complete the following for time:
6k row
150 single-leg squats
90 hang cleans, 70/50kg

Sunday 5/12

5 rounds for time:
10 power snatches, 43/29kg
15 ring dips
200m run

Barbell Club: Week 1 of the May block

ARTICLES

+ Should You Do Kipping Pull-ups? – ActiveLifeRx
+ Why Does Exercise Guard Against Cancer? Inflammation May Play a Role – NY Times
+ Why Is Eating Right So Hard? – No Meat Athlete

NEWS

BEFORE the workout

Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!

AFTER receiving their certificates!

JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.

COMMUNITY CLASS – Saturday 5/18

PROGRAMMING

Monday 4/29

Choose your preferred order of the following:
a. power snatch + snatch balance
b. power snatch + OHS
c. power snatch + hang snatch

Then EMOM for 6:00 (7 sets)
Set 1&2 60% using one of the complexes above
Set 3&4 70% using a different complex from above
Set 5&6 80% using the last complex from above
Set 7 is a snatch at 80%

then SNATCH up the ladder as far as possible
85-89-93-96-99-101%

Tuesday 4/30

AMRAP in 20:00
5 strict L pull-ups
10 ring dips
15 single-leg squats

Wednesday 5/1

(Same format at Monday)
a. power clean + thruster
b. power clean + front squat + jerk
c. power snatch + hang clean + jerk

then CLEAN & JERK up the percentage ladder

Thursday 5/2

back squat 1RM then

3 rounds for max reps of:
1:00 goblet squats, 32/24kg
1:00 sumo deadlift high pulls, 32/24kg
1:00 step-ups, 24/20″ holding 32/24kg
1:00 hand-release pushups
1:00 calorie row
1:00 rest

Friday 5/3

40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
deadlifts, 61/43kg

Saturday 5/4

3 rounds
15 push press, 43/29kg
15 bar-facing burpees

Alternate with a partner and repeat for 3 sets.

Sunday 5/5

for time:
800m run
1000m row
40 burpees over rower

rest 5:00 then

for time:
400m run
500m row
20 burpees over rower

rest 5:00 then

for time:
200m run
250m row
10 burpees over rower

ARTICLES

+ How Do You Want To Do This? – Bombsheller
+ Woman With Cerebral Palsy Opens Up Her Own CrossFit Gym After Beating Expectations and CancerMajically
+ Is Sleeping Naked Better? – REM-Fit
+ The Whole30 Program – Whole30
+ A Grain, A Green, A Bean – No Meat Athlete

PROGRAMMING

Monday 4/22

5 rounds for time:
50′ walking lunge, 50/35lbs
40 ab-mat situps
30 box jumps, 24/20″

Tuesday 4/23

Rx Division: AMRAP in 12:00
2-4-6-8-10-12-etc.
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

40 double unders to begin each round.

Scaled Division: AMRAP in 12:00
2-4-6-8-10-12-etc.
double kettlebell deadlifts
double kettlebell front squats
double kettlebell hang to overhead

60 single unders to begin each round.

Wednesday 4/24

establish a press 1RM in 10 minutes
establish a push press 1RM in 10 minutes
establish a jerk 1RM in 10 minutes

Thursday 4/25

for completion, not time:
1-2-3-4-5 overhead squats
2-4-6-8-10 bar muscle-ups

Friday 4/26

E2MOM for 40:00
a. 80 sprint skips
b. 40 calories row/bike/ski
c. 20 single leg squats
d. 10 bar-facing burpees

Saturday 4/27

YGIG 6 rounds for time:
50 wall ball, 20/14lbs
10 clean & jerks, 61/43kg

Sunday 4/28

50 burpee pullups for time
(Rest 5:00)
50 burpee box jump overs, 24/20″, for time
(Rest 5:00)
50 bar-facing burpees for time

ARTICLES

+ Should You Be Eating Eggs? – NY Times
+ Austin Malleolo Deadlifted 600lbs then Ran a Marathon – MorningChalkUp
+ Intermittent Fasting 101: A Guide to Benefits, Muscle Gain, and More – BarBend

Maia lunges as judge Zheng watches closely

PROGRAMMING

Monday 4/15

GROUNDHOGS DAY

27-21-15-9 reps for time:
DB squat cleans (2×50/35lbs)
toes-to-bar

100 double unders between each set.

Tuesday 4/16

FILTHY FIFTY – Rx

for time:
50 box jumps, 20″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 24/16kg
50 walking lunges, 24/16kg
50 knees-to-elbows
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees over bell
50 UB double unders

Wednesday 4/17

CF TEST 1
3-5 rounds to ramp up to a 1RM bench press and within :30 begin the pullups. Any grip is allowed as long as the range of motion is complete. Scoring: Multiply the bench press by the number of pullups completed. Scaling: Jumping c2b pullups or ring rows

CF TEST 3
tabata air squats by 4:00 of muscle-ups

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg. Scoring: the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes. Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.

Thursday 4/18

AMRAP in 30:00
30 double unders
15 calories row/bike/ski
30 double unders
15 calories bike/ski/row
400m run

Friday 4/19

AMRAP in 12 minutes
3-6-9-12-15-18-etc of
ground-to-overhead, 70/50kg
toes-to-bar

Saturday 4/20

in pairs for time:
1200m run together
100 calorie row, broken up
80 synchro wall ball, 20/14lbs to 10/9′
60 synchro med ball cleans, 20/14lbs

Sunday 4/21

“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats

ARTICLES

+ Positive Mantras – Invictus Fitness
+ Add Years to Your Life By Increasing Muscle Power, Not Muscle StrengthStudyFinds
+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up

Check out the rest of the CGO photos on our facebook page

PROGRAMMING

Monday 4/8

AMRAP in 15 minutes:
50 double unders
50 double kettlebell deadlifts, 2×32/24kg
50 goblet squats, 32/24kg
50 calorie row
50 handstand push-ups

Tuesday 4/9

150 medicine ball clean wall ball shots (20/14lbs) for time

Wednesday 4/10

7 rounds for time:
15 deadlifts, 52/38kg
12 hang power cleans, 52/38kg
9 push press, 52/38kg

Every minute on the minute do 5 burpees

Thursday 4/11

3 rounds for time:
75 air squats
25 toes-to-bar
15 floor press, 70/45kg

Friday 4/12

Performance
5-7-9-11-13 reps for time:
muscle-up
snatch, 61/43kg

Fitness
5-7-9-11-13 reps for time:
pullups
dips
snatch, 43/29kg

9:00 time cap

Saturday 4/13

in teams of two (one working at a time), for time:
50 calories each
50 pullups
40 calories each
40 chest-to-bar pullups
30 calories each
30 muscle-ups

Sunday 4/14

CrossFit Total 2
establish a 1RM
– clean
– bench press
– overhead squat

ARTICLES

+ ‘Swat the Kaiser’ and Stork Stands: The History of Army Physical Fitness – NY Times
+ HYROX – Hyrox, presented by Puma
+ Confidence is Made of Integrity, Decisiveness, and Passion – Gameplan A