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. 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

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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:

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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 – The Kitchn
WATCH:

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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 each round. Post results to comments!

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

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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:

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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 comments!

Pullup Strength Ladder (Week 12 of 12): EMOM x7 do 1-2-1 reps

READ: Junk Brands and O2 Invest Tens of Thousands of Dollar in Coaches – Morning Chalk Up
WATCH:

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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:

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Friday 9/4

Michi

Zoom Kettlebell Class at 7am! Email us for the Meeting Room #

CONDITIONING for Friday 9/4/2020

DRIP

50 reps each, for time:
– goblet squats
– rack lunge
– push press
– RDL
– Parallel kettlebell swings
– plate jumps
– wall ball substitute
– object pushup
– plate jumps

Post results to comments!

Pullup Strength Ladder (Week 11 of 12): E2MOM x3 do 1-2-3-2-1 reps

READ: Almonds Are Out. Dairy Is a Disaster. So What Milk Should We Drink? – The Guardian
WATCH:

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Thursday 9/3

Andrew S

Next in-gym weightlifting meet is Sunday 9/13 and we have limited spots. Link for registration will be shared soon!

CONDITIONING for Thursday 9/3/2020

LATTE

4-8-12-16-20-etc.
alternating devil’s presses
lateral burpee over dumbbell as far as possible in 7:00

Pullup Strength Ladder (Week 11 of 12): EMOM x7 do 1-2-1 reps

READ: I’m a Body Language Expert- Here’s What I Saw During the Conventions – Politico
WATCH:

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Wednesday 9/2

Manny

This week’s ZOOM KETTLEBELL CLASS will be Friday at 7am!

CONDITIONING for Wednesday 9/2/2020

SHOT IN THE DARK

every minute on the minute for 30:00
a. :30 sumo deadlifts
b. :30 hang clean & jerk
c. :30 v-up
d. :30 alternating devil’s press
e. :60 high knee jump rope

Post results to comments!

READ: Your Ability to Focus Has Probably Peaked: Here’s How to Stay Sharp – Nir & Far
WATCH: Do you do this?

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