Tag Archive for: group

The crew after completing and supporting CGO 22.3

We’re doing the FINAL tally of the Intramural Open so hold tight!

CONDITIONING for Tuesday 3/15/2022

READ: 22.3 Live Analysis – r/crossfit

The crew from 22.2

This weekend is the FINAL CrossFit Games Open workout of the 2022 season and we’re going to finish it with a bang! We’ll be grilling and we’ll have a keg for those completing/judging/watching the 22.3 throwdown.

We’ll also finish this season out with two more events for those present!

WORKOUT for Monday 3/7/2022

AMRAP in 15:00
15 toes-to-bar
10 thrusters
5 cleans
15 chest-to-bar
10 thrusters
5 jerks

then in 7:00 establish a 1RM snatch

Rx = 24/35/53kg. Post both score and max weight to whiteboard!


#tbt to when the AM crew came MATCHING in Seattle shades: grey, blue, and black

CONDITIONING for Thursday 4/22/2021

for time:
50-40-30-20-10 double unders
25-20-15-10-5 sumo deadlift high pulls

for time:
50-40-30-20-10 jumping jacks
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack

for time:
50-40-30-20-10 calf raises (weighted = Rx+)
25-20-15-10-5 sumo deadlift high pulls using a bag/backpack

8:00 time cap. Share your time to the comments! We’ll take you through some lower leg prep, the workout, then a cool down. Post results to comments!

READ: How to Not Suck at MURPH – Eo3 Fitness


EMOMs are one of the many protocols utilized fairly often in the CrossFit affiliate world. This previous Friday we used it simply as a timing tool to gradually increase load and intensity.

The main purpose of its normal usage is to test or challenge an athlete’s capacity of work, depending on the movement and loading. Generally the gym’s programming has an expectation to be met, but as always it can be scalable to every body.

Today’s workout would see an athlete completing 5 one-arm overhead squats with a single dumbbell or kettlebell per side with :10-:20 of rest before completing 15 perfect (no bend in the posture from head to toes) pushups.

CrossFit WOD for Monday 11/18

EMOM for 15:00
a. 5 one-arm OHS/side
b. 15 perfect pushups
c. 10 (strict) pullups

Then a 500m row time trial. Post time to whiteboard!

BARBELL CLUB – 6am/11am/5:30pm/6:30pm

What a weekend with all the Masters athletes who competed!

Olympic Weightlifting: Weights go up, tempo disappears.
Powerlifting: the penultimate week playing with Conjugate!

READ: The Food That Helps Battle Depression – The Wall Street Journal
WATCH: No, Vitamin C Won’t Cure Your Cold

Green Team!

CrossFit WOD for Tuesday 7/23

for time:
10 snatch, 60/35
20 hang cleans, 70/45kg
30 front squats, 80/55kg
40 deadlifts, 90/65kg

Use one barbell. Post time to whiteboard.

CompEx WOD, 5:50am

Barbell skill warmup into clean & jerk on-the-minute lifts.

for time:
4 thrusters, 1 rope climb
8 thrusters, 2 rope climbs
12 thrusters, 3 rope climbs

10:00 cap.

accessories: good am, strict pullups, db rows, mb chest pass, lateral raises, etc.

Mobility, 6:30pm

stretch hip flexors, glutes, and hamstrings. tissue mobilization for TFL, piriformis, infraspinatus, traps, triceps.


+ There Are Worms in the Blackberries You Just Picked – KUOW
+ CrossFit Affiliate Become Community Lifeboats to Combat Childhood Obesity – Morning Chalk Up

Swole Session Squad before walking the 2019 Seattle Pride Parade

CrossFit WOD for Monday 7/8

5 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups

Compare to 4/3/2019. Post time to whiteboard!


+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain by UW Medicine
+ Ube Ice Cream is the Flavor of Summer 2019, But Here’s What Filipinx Folks Want You to Know – Bustle

This past Saturday we graduated the 2019 June Foundations crew:

If you are lucky enough to meet them for their first week in make sure you introduce yourself!

CrossFit WOD for Wednesday 7/3

establish a 1RM back squat, then
100 pullups for time

Post results to whiteboard!

Run Club – Do this on your own! There’s no class today

9x300m runs w/ 150m rests, alternating between moderate effort and moderately fast effort. Try to consistently keep within :10-:15 between the two runs.


+ Anatomy & Physiology for Jocks – CrossFit Journal
+ Can You Handle the 2 Hardest Exercises in the Army’s New Fitness Test? – Bicycling
+ Op-Ed: Everyone Should Meet These Strength, Mobility, and Body Fat BaselinesBarBend

Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):

We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.

On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.


+ 10 CrossFit Trainers Give Their Best MURPH Tips – BarBend

Anyone else spend part of their weekend watching people run on treadmills?!

CrossFit WOD for Monday 5/21

weighted pullup 5×2, then

15-25-35 reps for time:
power snatch, 35/25kg
4x double unders

1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/3, Day 1/3

hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)

box jump + depth drop 6×3
GHDSU 3×15
barbell bicep curl 4×25
bonus: max banded plank

Powerlifting WOD – Week 1/3, Day 1/3

back squat 60/5, 75/5, 85/3, 95/1+

dip 5×15
chinup 5×10
bicep opener complex 5×5

Kettlebell WOD

Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets


For 15 minutes:

300m row
3 kb cleans
3 kb squats
3 kb push press
30 crunches