This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!

PROGRAMMING

Monday 6/17

“WINGMAN”
2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges

Start and end with a waiter’s walk around the block. Rx = 20/15kg.

Tuesday 6/18

18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg
toes-to-bar

Wednesday 6/19

floor press up to a heavy 7-rep in 10:00, then

7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups

Thursday 6/20

for time:
70 burpees
60 dips
50 box jump over, 24/20″
40 HSPU
30 single-leg squats
20 burpee-pullups

Friday 6/21

5k row for time

then practice SLIPS for as long as your 5k time.

Saturday 6/22

Tag Team DORK
AMRAP in 30:00
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags. Athete B complete the double unders then tags. Etc for 30:00.

Sunday 6/23

OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!

ARTICLES

+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics

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