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Tuesday 7/30/19

If you pre-ordered one of these badass double-walled stainless steel shaker bottles, then you can pick it up in the gym!

If you haven’t, order one now for delivery in early August.

CrossFit WOD for Tuesday 7/30

for time:
15 hang power snatch
15 push press
15 clean & jerk
15 push press
15 hang power snatch

Run 200m after each movement. Rx = 50/30kg. Post time to whiteboard!

HIIT, 12pm & 6:30

Mobility, 6:30pm

Gymnastics-style stretching, shoulder extension, chest openers, groin, and forearms.

ARTICLES

+ How to Watch the 2019 CrossFit Games – Morning Chalk Up
+ Mat Fraser: The Loss That Launched a Legacy – CNN

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Monday 7/14/19

THE CLINIC
This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!

COMMUNITY CLASS
This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!

MURPH RETEST
It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.

CrossFit WOD for Monday 7/14

back squat 8×4, then

for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg

Post time to whiteboard.

ARTICLES

+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend

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Week of 6/24 Through 6/30

OUTwod Seattle 2019 WOD SQUAD

PROGRAMMING

Monday 6/24

push press 3-rep, then

EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats

Tuesday 6/25

every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs

Wednesday 6/26

EMOM for 30:00
1 snatch or clean & jerk at 70% of 1RM

Thursday 6/27

EMOM for 16:00
2 back squats, 102/65kg

EMOM for 16:00
a. 50′ farmer’s walk, 2x32kg
b. :30 wall sit

Friday 6/28

EMOM for 30:00
5 pullups
10 pushups
15 squats

If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.

Saturday 6/29

SPLIT IT
100-80-60-40-20 reps for time:
partner wall ball, 20/14lbs
partner med ball situp

Sunday 6/30

WALK THE PRIDE PARADE WITH US!

We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!

10am SWOLE/PUMP SESH
11:30am-12:30pm Staging for the parade on 4th between Marion & Columbia. We walk through downtown to Seattle Center.

ARTICLES

+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa
+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN
+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up

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Squats and the First of Many Muscle-Ups

Give a big welcome to the JUNE FOUNDATIONS ON-RAMP GRADUATES!

ARTICLES

+ Could Baking Soda Be the Best Workout Supplement You’ve Never Tried? – BarBend

CrossFit WOD for Tuesday 7/3

back squat 8 sets of 3 reps at 60-70%. Rest 1:00 between sets, then

AMRAP in 6:00
15 front squats, 75/53kg
max muscle-ups

Post max muscle-ups to whiteboard!

HIIT WOD

:40 on/:20 off/for 12:00
– squat jacks
– crossover mountain climber
– jumping lunge jacks
– semicircle mountain climber

:90/:30 for 10:00
3 bear crawl, 30’
9 mb squat thrust + wall chest pass
3 crab walk, 30′
9 mb push press

AMRAP in 8:00
5 bench over and unders
10 ab-rollouts
150 bicycle crunch

Foundation Endurance WOD at 6:30pm – Meet and FCF and we’ll jog to the SU Track as a warmup!

#FoundationEndurance Club is here! Nathan will be running* this series on Tuesdays where we’ll run track workouts (higher intensity, short interval work). On Thursdays we’ll post a workout you can do on the road on your own (lower intensity, generally longer distance/long interval work).

1. Intro to our warmup series
2. 1600m (mile) time trial
3. 400m sprint time trial
4. Post-workout stretch

*GET IT?!

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