WORKOUT for Tuesday 7/7/2020
MALEFICENT – “Well, this is a pleasant surprise. I set my trap for a peasant, and lo, I catch you….”
AMRAP in 20:00
2 rolling v-up
1 candlestick roll
5 jumping air squats
1 burpee
then
for time: 150 heavy object step-ups. EMOM 5 burpees
Time cap is 16:00 for Aurora’s birthday. Go find your princess & kiss him/her/them.
Post results to comments!
Pullup Strength Ladder (Week 2 of 12)
every minute on the minute x4 do 1-2-1 reps
READ: A Users Guide to Masks: What’s Best At Protecting Others (and Yourself) – NPR
WATCH:
Feels good to be back under the bar, huh?
CONDITIONING for Monday 7/6/2020
SHERE KHAN – “How long do you really think you’ll survive in the jungle?”
10:00 EMOM of 5 odd-object strict presses + 2 burpees, then
20:00 AMRAP of
25′ bear crawl
20 rocket launchers
15 pushups
10 odd-object push press
Post score to comments!
Pullup Strength Ladder (Week 2 of 12)
EMOM x 3 do 1-2-1 reps
READ: Kids Need Physical Education – Even When They Can’t Get It At School – The Conversation
WATCH:
WORKOUT for Sunday 7/5
QUEEN OF HEARTS – “Now, are you ready for your sentence?”
EMOM 10:00 do 10 pistol squats (alternate sides per round: stay on the right leg for one minute, left on the other), then
AMRAP 10:00
10 heavy object deadlifts
10 power cleans
10 thrusters
Post results to comments!
READ: The Air Conditioning Trap: How Cold Air is Heating Up the World – The Guardian
WATCH:
Appa wishes you a safe weekend!
HIIT with Team Mots premieres at 10am!
WORKOUT for Saturday 7/3/2020
Te-Kā- “AGHHHHHHHH“
Go for a 5k run but it’s in intervals:
For 2:00 – go hard (80-90%)
For 1:00- jog it out (breathe & get that heart rate back down)
Weather wet? Tough, it’s Seattle! If you must stay indoors do 18:00 of: 2:00 toe-taps, 1:00 good mornings. This one’s a lung & leg scortcher!
Followed by:
Bring Sally Up (find “Flower” by Moby- Apple Music, Spotify, YouTube)
- On “BRING SALLY UP” pushup into the plank
- On “BRING SALLY DOWN” lower but do not touch the ground with your body- only hands and feet.
READ: Black at CrossFit: A Collection of Voices From the Black Community – Morning Chalk Up
WATCH:
Russ
CONDITIONING for Champagne Friday 7/3/2020
CAPTAIN HOOK – “Good form, Mr. Smee? Blast good form!”
EMOM 20:00 25′ heavy object one-arm farmer’s carry (alternate arms every round), then
for time:
25-20-15-10-5 lunges
5-10-15-20-25 rolling v-ups
Post results to comments!
Pullup Strength Ladder: every 2:00 on the minute x2 do 1-2-3-2-1 reps
READ: The Seattle We Knew is Gone. What Comes Next? – Crosscut. The CHOP is gone, but it was never about having the place– it’s about the movement for Black Lives.
WATCH:
We are STILL renting equipment throughout Washington State’s Phase 2 of reopening to serve everyone who wants frequency or to wait to join our Class and Guided Training sessions. Please check out the following charts:
With the new reopening plan, we also have EXPANDED our rental program during Phase 2 operations. We are increasing the timeframe of a rental to a full month for db/kb/mb/sb. If there’s anything we need to recall, we’ll let you know.
Going forward, we are revising our Rental Equipment days to a single slot on Saturdays between 10am-2pm (except July 4th). Reserve your time on PushPress, and when you are checked in, the class will be returned to your membership.
Also please take note that we will be reinforcing the Late-Cancel/No-Show Fee (inside 2-hours from the start of the session) because we have limited capacity, and not showing up prevents another member from joining that class.
CONDITIONING for Thursday 7/2/2020
JAFAR- “The power, the absolute power”
EMOM 10:00
- 5 heavy object front squats (heavy kb, db, or bb)
- 5 burpees
Rest: 1:00
EMOM 10:00
- 10 heavy object push press (heavy: dbl kb, db, or bb)
- 10 air squats
Post results to comments!
Pullup Strength Ladder (Week 1 of 12): EMOM x 4 do 1-2-1 reps
READ: What Really Happens When You Donate Your Clothes – And Why It’s Bad – Nylon
WATCH: A stretching sequence for the hips- great for getting back into back squatting regularly.
And we’re open! Guided Training athletes are welcome to RSVP via Push Press and attend a session today.
Classes begin tomorrow.
STAMINA & CONDITIONING for Wednesday 7/1
CRUELLA DE VIL – “Oh yes, I love the smell of near-extinction!”
EMOM for 10:00 do 10 medium-weight back squats (odd object, kettlebell, dumbbell, etc)
Try to add 1 additional back squat per interval!
then AMRAP in 10:10
25′ bear crawl
10 pushups
5 burpees
Rest 1:01 then 101 butterfly situps
Post results to comments!
Pullup Strength Ladder (Week 1 of 12)
EMOM x 4 do 1-2-1 reps
READ: The Minimalist Strength Workout – Pocket
WATCH: the Interim CEO sits down with Tommy & Sean
