Tag Archive for: back squats

It’s Week 2 of the squat cycle! If you have a true 1RM then you should try the following percentages: 50/5, 70/3, 80/3, 90/3, 90/3+

WORKOUT for Wednesday 6/16/2021


Until told otherwise perform 5-8 reps each of:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar

then the HSPU Strength Ladder: 2 rounds of 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette


BACK SQUAT E2MOM x 5. Last set is for 3 or more reps (keeping 1-2 reps in the tank)


For max total reps:
0:00-4:00 max double unders
4:00-7:00 max hang power snatch, 29/43kg
7:00-9:00 max toes-to-bar
9:00-10:00 max pogo burpees

Rest as directed by coach then repeat again. Post score to whiteboard!


OKAYBRO Dave ready for them skwaaaaaats!

This Saturday at 12pm is our BRING-A-FRIEND CrossFit Class. Bring in any non-perishable foods, new or gently-used clothing and the workout is on us! We’re donating everything to The Downtown Emergency Service Center (DESC) just down 12th Ave from the gym.

The DESC provides integrated services including housing, emergency shelter, crisis intervention and healthcare to the homeless and formerly homeless people of Seattle every day. People who are living with mental illness, substance use disorders, and other disabilities. DESC believes that everyone deserves the space to exist and a place to call home- they meet people wherever they are and accepts them as they are.​

Come workout and support a great organization!

CrossFit WOD for Wednesday 12/11

back squat 50/5, 65/5, 75/5, 85/3, 95/1+

for time:
70 handstand pushups, a penalty of 7 burpees every break

Post time to whiteboard!

Post-workout: accumulate :90 in the German hang. Preferably you would start on low rings in a sink stretch before walking backwards to tuck. The lower the hips are in relation to than hands, the better! Alternatively you can try a handful of Skin-the-Cats, but ensure you spend some time in the German hang.

READ: What Is CrossFit? And Is It Right For You? Here’s What You Need to Know – NBC News
WATCH: Energy Systems

If you plan to workout during the Holiday break remember to RSVP for classes! Thursday and Friday we’ll have 9am, 10am, and 11am. Saturday and Sunday will be normally scheduled.

CompEx gets a very special session at 7am on Thursday!

Boots and Fred (Fred is the dog)

CrossFit WOD for Wednesday 11/27

back squat 50/5, 65/5, 75/5, 85/5+

AMRAP in 20:00
2500/2000m row
then AMRAP in the remaining time of
– 6 pullups
– 12 toes-to-bar
– 24 lunges

Post score to whiteboard!

READ: The Zen of Weightlifting – NY Times (via Greg)
WATCH: Cues and What They Mean by Juggernaut Training System