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Wednesday 9/16

Kelsi We have another Kettlebell Class tomorrow at 7am if you want to join! Only equipment required is a single-hand implement: a kettlebell, a dumbbell, or a bag filled securely with some sort of load! Email us for meeting details CONDITIONING for Wednesday 9/16 MR. ORANGE AMRAP in 20:00 15 kettlebell swings 10 v-ups 5 […]

Tuesday 9/15

CONDITIONING for Tuesday 9/15/2020 MR. WHITE 6 rounds for max total reps: 1:00 double unders (substitute with toe taps) 1:00 thruster 1:00 burpee over object 1:00 rest Post score to comments! READ: Make Every Calorie Count: Functional Movements – CrossFit WATCH:

Monday 9/14

The athletes from our Weightlifting Meet yesterday CONDITIONING for Monday 9/14/2020 O-REN ISHII for time: 40 sumo deadlift high pulls 40 goblet squats 40 snatches 40 goblet squats You do not have to alternate arms when snatching. Sets of 5-10/side work best. Post times to comments! READ: The Dukes of Oxy: How a Band of […]

Sunday 9/13

Due to Seattle’s air quality not being so great we’re going to pull back on the Miles With Miles workout today. Instead we’re going to pull out one of the workouts from the Spring when the skies were blue. CONDITIONING for Sunday 9/13/2020 SKIM a. 5 mins Variety of Squatting b. Banded Pull Aparts c. […]

Saturday 9/12

CONDITIONING for Saturday 9/12/2020 HIIT with Team Mots! Continuously working for 4 minutes: 20 sit-ups 10 burpees 20 lunges/leg 10 burpees 20 dips 10 burpees Rest 90 seconds after the 4 minutes are up. Complete 4 total rounds! READ: Capitol Hill Seattle Air Quality Index – IQAirVisual WATCH:

Friday 9/11

CONDITIONING for Friday 9/11/2020 BILL AMRAP in 15:00: 30 toe taps 20 hang clean & jerks 10 pogo burpees Compare and contrast with Monday’s workout. Post results to comments! Pullup Strength Ladder (Week 12 of 12): 1 final set of 1-2-3-4-5-4-3-2-1 reps READ: We Tried 8 Methods of Cooking Bacon and Found an Absolute Winner […]

Thursday 9/10

CONDITIONING for Thursday 9/10/2020 B. KIDDO EMOM x 40:00 a. 40 toe taps b. 20 v-ups c. 10 pogo burpees d. 5 SDHP e. 40 shoulder taps f. 20 leg lifts g. 10 T-pushups h. 5 hang clean & jerks Adjust loading and reps as necessary. We’re essentially looking for :20 to :40 of work […]

Wednesday 9/9

Maia CONDITIONING for Wednesday 9/9/2020 ELLE DRIVER 3 rounds for time: 30 toe taps 20 hang clean & jerks 10 pogo burpees Post results to comments! Pullup Strength Ladder (Week 12 of 12): E2MOM x3 do 1-2-3-2-1 reps READ: What Happens To Your Body When You Give Up Caffeine – Domino WATCH:

Tuesday 9/8

Kettlebell Class on Zoom: this week on Wednesday 9/9 at 7am. Comment to be put on the list! RESEARCH: Black Woman to Lead Police Force Reeling from Breonna Taylor’s Murder – ABC News CONDITIONING for Tuesday 9/8/2020 21-15-9 rft goblet squats pogo burpees Rest 3:00 then 15-12-9 rft goblet squats pogo burpees Post results to […]

Monday 9/7

CONDITIONING for Labor Day 9/7/2020 VERNITA GREEN AMRAP in 10:00: 1-2-3-4-5-etc of handstand pushups bent over rows Post results to comments! Pullup Strength Ladder (Week 12 of 12): EMOM x7 do 1-2-1 reps READ: Scientists in Brazil Review Studies on Physiological Responses to CrossFit – Frontiers WATCH: