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


AMRAP in 20:00
15 kettlebell swings
10 v-ups
5 pogo burpees

Skills prep and workout timer below. Post score to comments.

READ: Run Sheets and Counting Attempts – Weightlifting House

CONDITIONING for Tuesday 9/15/2020


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

The athletes from our Weightlifting Meet yesterday

CONDITIONING for Monday 9/14/2020


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 Teen Wrestlers Built a Smuggling Empire – Rolling Stone
WATCH: the O-REN ISHII workout prep video

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


a. 5 mins Variety of Squatting

b. Banded Pull Aparts

c. 3 x 8-12 (per side)
1/2 Kneeling 1 arm Db Press
rest 30s/rest 1min between sets
3 x 8-12 (per side)
Single arm Db Overhead Squats
rest 30s/rest 1min between sets
3 x 8-12 (per side)
Single arm Db Snatch
rest 1min between sets

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

CONDITIONING for Friday 9/11/2020


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 – The Kitchn

CONDITIONING for Thursday 9/10/2020


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 each round. Post results to comments!

READ: Zoom is Failing Teachers. Here’s How They Would Redesign It – Fast Company