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Check out the crew who joined us for the return of our summer Endurance classes!

Seattle University is one of the many venues throughout the city for the 2018 Special Olympics USA Games.
You can see the schedule and events here.

If you didn’t see on Tuesday’s post, we’ll be giving out two endurance building workouts each week: on Tuesdays we’ll meet at the gym for an actual class. We’ll jog over the SU track, do some joint/movement prep then hit some short-interval track work for technique, speed, and ultimately power. On Thursdays we’ll simply post a workout for you to do anywhere you can bring a watch: road, park, etc. These workouts will be long-interval, tempo, or time trial work for cardiovascular endurance and stamina training. You can coordinate with other friends to run with you if you’d like, but we’re not going to burn a class to watch you run for anything between 20 and 60 minutes.

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+ Can I Cook Frozen Steaks Without Thawing? You Can (And You Should)! – Crowd Cow

CrossFit WOD for Thursday 7/5

100 dips (in as few sets as possible) for time, then

AMRAP in 12:00
30 double unders
10 burpees
3 bar muscle-up

Post times and scores to whiteboard.

HIIT WOD

5 round Tabata

Swivel hips
Lunge steps
Monkey crawls
Monkey side crawls
Hop overs

– then –

6 cycles
On a 3 min clock
10 Sand bag squats
10 Ball slams

10 Sand bag squats
10 Ball slams

Endurance WOD

5k time trial. Find a route (or make one yourself), grab a watch, warmup, and get to running! Since it is a time trial you are doing this FOR TIME like you would a CrossFit workout.

Some of our recent grads: Arthur, Connor, Matt, and Andrew

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+ Introducing NAPWOD, the Workout of Your Dreams – Morning Chalk Up

CrossFit WOD for Thursday 2/15

every minute on the minute for 10 minutes
a. 10 overhead squats, 52/34kg
b. 10 overhead lunge steps, 52/34kg

rest 3 minutes

every minute on the minute for 10 minutes
a. 10 thrusters
b. 10 pullups

then immediately after do 3:00 of max double unders

Post double unders to whiteboard!

HIIT WOD – Tempo/Time Trial

E3MOM x 3
Row 25 Cals
15 Ball Slams

E3MOM x 3
Row 20 Cals
20 Ball Slams

E3MOM x 3
Row 15 Cals
25 Ball Slams

The other week we saw our November FOUNDATIONS group graduate from our on-ramp.

Welcome these new faces to the gym!

ARTICLES

+ The Best Damn Squat Mobility Article. Period. – JTS Strength

CrossFit WOD for Tuesday 11/21

7 rounds for time:
200 single unders
15 hand-release pushups
30 situps

Post time to whiteboard!

Competitive Exercise – 6am

EMOM for 14 minutes:
– 2 strict muscle-ups
– 4 handstand pushups
– 6 up & overs, armpit height

“PENNIES”

for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

HIIT WOD – Short Interval – 12pm

tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row

:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass

:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels

HIIT WOD – Short Interval – 5:30pm

Mobility

Core Work (with partner)
3 Rounds
1 min each

1. Plank High 5s
2. Side Plank (Switch @ 30Ses) with Wall Ball Rolls
3. Situps with Wall Ball Throws
4. Rest in Up Dog or Low Cobra

4 rounds,
1 Min at Stations (10 Sec Transitions)

1. Battle Ropes
2. Box Step Ups with High Knee or Kick
3. Rowing
4. Jump Rope
5. KBS
-One Lap Around Block between Rounds

Coach Sarah carefully watching an early class last week

Today is Sarah’s birthday so she wanted the workout you guys are doing today! Move fast, keep up the intensity, and you too can become a MUSCLE-CAR!

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+ Foundation Barbell – Powerlifting Cycle #2 – FCF
+ CrossFit Games Athletes React to Ricky Garard Taking PEDs – Morning Chalk Up

CrossFit WOD for Thursday 10/5

HBD MUSCLE-CAR

31 rounds for time:
2 (strict) pullups
4 burpees
6 alternating reverse lunges

Once the 31 round are completed do max effort air squats until the last person finishes or time cap. Time cap is 31 minutes.

Post time and air squat score to whiteboard

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Washingtonian Harrison Maurus representing the USA at the IWF Youth World Weightlifting Championships in Bangkok, Thailand. He set a 192kg clean & jerk record (that’s 422 lbs!) and won the 77kg Men’s category.

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5 Things You Learn After Your First CrossFit Open – Pure Pharma

Patrick has a nice debrief on our Foundation Climbers team coming Tuesday!

CrossFit WOD for Monday 4/10

bench press 3x3x90%, then

“NANCY”

5 rounds for time:
400m run
15 overhead squats

Rx = 43/29kg, Fitness = 25/20kg front squats, Performance = 52/38kg

Post rounds and reps to whiteboard!

Olympic Weightlifting WOD –  Week 3, Day 1

no feet snatch + snatch + snatch balance, back squat, strict press + snatch balance

1/2 v-up + v-up, db bent over row, front raise, weighted plank

Kettlebell WOD

Primal movement (with crawling) warmup (GFE if you have been coming to class)

Short Turkish Get Up skill refresher (or intro if new to movement)

Focused clean work. Making sure our rack position is solid. And working on efficiently moving from rack to overhead.

Squat or swing finisher (class choice).