Tag Archive for: gymnastics

Today we being a simple back squat cycle on Wednesdays!

WORKOUT for Wednesday 6/9/2021


:30 work, :10 rest x 8 rounds (5 minutes total)
– (Goblet) curtsy lunge
– Kettlebell sumo deadlift high pull

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

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


every 2 minutes do 5 back squats
(50/5, 65/5, 75/5, 85/5, 85/5+)

Last set is for 5 or more reps, keeping 2+ in the tank.


21-15-9 reps for time:
Power cleans, 43/62kg
Ring dips

A classic CrossFit benchmark involving a medium-weight barbell pull paired with a high-stability bodyweight pushing movement. Each round can be broken up into three sets, but should you break them up that way? These are meant to be done in fast, pushing the intensity as far as you can, as quickly as you can.

Post times to whiteboard!

READ: Benchmark Workouts – CrossFit Journal
WATCH: The greatest athlete of all time?

Tony showing Sareena the ropes

We plan to add the 4:30pm Zoom class permanently on Monday and Wednesday. We’re also looking at adding a 6:30pm class multiple days a week.. and maybe an 8am?

Any particular Zoom, YouTube, or Instagram classes you’d like to see from us? Tell us in the comments.

WORKOUT for Wednesday 4/15/2020

50-40-30-20-10 reps for time:
double unders

No Equipment Variation
50-40-30-20-10 reps for time
jumping jacks

Post time to comments!

2nd Serving: Need More Work? (Endurance-Bias)

3x 20:00 efforts for max distance, resting no more than 5:00 between efforts. Try to accumulate more total distance than you did on Sunday.

HSPU Strength Ladder: every 2:00 for two rounds do 1-2-3-2-1

READ: Parallette Training – The CrossFit Journal.

Parallettes are easy to make and can be a large part of your bodyweight control training. You can also use dumbbell handles in a pinch, but the taller heights and better stability allow for more variance with the proper tools. We just made four more pairs in addition to what we already had for member equipment take-out!

WATCH: Premieres at 8am Wednesday morning!

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