WORKOUT for Wednesday 7/8/2020

URSULA – “You can’t get something for nothing, you know.”

AMRAP in 10:00
10 upright rows
5 front squats
10 front raises
5 front squats
10 lateral raises
5 front squats
10 alt see saw presses (/side)
5 front squats
10 bent over rear delt fly
5 front squats

then 3 rounds for time
30 odd-object plank drag
20 odd-object overhead situps
3 wall walks


”This workout’s using our tentacles to obliterate the shoulders. We don’t traditionally do a ton of this isolated movement so make sure the “light” weight truly is light for each athlete. Get the focus on controlling the movement verses weight or speed. Remember: to be a good athlete the movement should be done correctly first before it can be done quickly.

Pullup Strength Ladder (Week 2 of 12)

every 2:00 on the minute x 2 do 1-2-3-2-1 reps

READ: The Four Desires Driving All Human Behavior: Bertrand Russell’s Magnificent Nobel Prize Acceptance Speech – Brain Pickings

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


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

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

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

Appa wishes you a safe weekend!

HIIT with Team Mots premieres at 10am!

WORKOUT for Saturday 7/3/2020


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


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.

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.