Tag Archive for: Training Think Tank

CONDITIONING for Thursday 5/20/2021


AMRAP in 3:00
3 pushups
6 burpees
9 squats

Rest 1:00 and repeat for a total of 5 rounds. Post scores to comments!


Both the pushup and the burpee require the torso to make contract with ground at the “bottom” of the exercise.

CONDITIONING for Thursday 4/15/2021


MAX REPS in 10:00​
30 plate hops
20 Russian twists
10 ground-to-overhead

Rest 2-3 minutes and repeat if you need more volume, otherwise follow along with the cool down stretches. Post score to comments/journal!

READ: “I Do Not Trust People in the Same Way and I Don’t Think I Ever Will Again” – SLATE

IN-GYM WORKOUT for Saturday 3/20/2021

#21point2 aka #17point1

for time (20:00 cap)
10 dumbbell snatches, 15 burpee box jump overs
20 dumbbell snatches, 15 burpee box jump overs
30 dumbbell snatches, 15 burpee box jump overs
40 dumbbell snatches, 15 burpee box jump overs
50 dumbbell snatches, 15 burpee box jump overs

Post results to whiteboard!

HIIT for Saturday 3/20/2021

Premieres at 10am!

CONDITIONING for Friday 3/12/2021

AMRAP in 10:00​ of
10 ground-to-shoulder
10 double pogo hop
10 shoulder-to-overhead

Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.

READ: The CrossFit Games

Next up to discuss is

Lemon Lime, Blackberry Currant

O2 Oxygenated Recovery (15 calories – 14g/0g/0g. I know this math is weird). The two flavors we offer are both caffeine-free.

This is one of the newer players on the market, and in our fitness space. O2 is basically a hydration drink based off of a formula molded off of an IV drip, claiming 50% more electrolytes than leading sports drinks. It also contains seven times the oxygen as water to increase “your body’s ability to process toxins and accelerates recovery”. Also made in the USA.

Since it’s got a very short list of things inside the can I like this one a lot. I don’t like how they changed the size on us. Hmph.

When should I drink it?

  • Anytime you need hydration, especially since there is no caffeine content, but their site says post-workout. That said it does contain 15 total calories so be mindful if watching your intake.
  • These are not replacements for plain water, but if you want a nice kick of electrolytes then these will do you well!

What’s in it?

Oxygenated water (duh), Erythritol, Sodium Citrate, Organic sugar, Malic acid, Monopotassium phosphate, Natural flavors, Citric acid, Stevia extract, and Monk fruit extract. Smallest list of ingredients but the need makes sense for those who like simplicity.


IN-GYM WORKOUT for Thursday 3/4/2021

a. Prep

for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)

Pullup Ladder: E2MOMx3 do 1-2-3-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.

b. Stamina

EMOM x 18
a. 3 front squats or 3 cleans
b. 15 box jumps, 12/20/24″
c. 15 med ball cleans (or wall ball)

c. Conditioning

6 rounds for time:
60 double unders
30 kettlebell swings, 12/16/24kg
15 burpees

Should be completed in just over 20 minutes so choose the proper weight for your swings. Adjust as needed and potentially scale down to 5 or 4 rounds total so that you can finish.

READ: What Happens to Your Body on No Sleep – Outside

This week we transition to the majority of classes taught on Zoom- please use ZenPlanner to RSVP for your class and get the relevant meeting locations.

We will still go on Instagram/YouTube LIVE once or twice this week. Keep your eye here on the blog for news and updates!

WORKOUT for Monday 3/30/2020

for time:
800m run
50 hand-release burpees 
800m run
80 walking lunges 
800m run
100 jumping air squats 

for time:
800m run
30 db devil’s press
800m run
40 db box step-overs
800m run
50 db front squats

25:00 time cap. Fully Equipped goes with a pair of 50/35/20lbs dumbbells.

2nd Serving: Need More Work?

21s of bicep curls
21s of front delt raises
21s of bicep curls
21s of front delt raises
21s of bicep curls

Change loading as needed, but complete all reps for the full benefit. Ensure good range-of-motion. Posture may change and that’s fine.

Strength Ladder: EMOM x 4 of 1-2-1 handstand pushups, or any other movement you find difficult in large sets.

READ: Trump’s Extends Social Distancing Guidelines to End of April – NY Times
WATCH: Today’s 2nd Serving Suggestion

Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!

CrossFit WOD for Friday 7/5

tabata front squats, 43/29kg
tabata SDHP, 43/29kg

21-15-9 reps for time:
handstand pushups

Post scores and time to whiteboard!


+ The Art & Science of Tripping Up Stairs – Kottke

This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!


Monday 6/17

2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges

Start and end with a waiter’s walk around the block. Rx = 20/15kg.

Tuesday 6/18

18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg

Wednesday 6/19

floor press up to a heavy 7-rep in 10:00, then

7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups

Thursday 6/20

for time:
70 burpees
60 dips
50 box jump over, 24/20″
30 single-leg squats
20 burpee-pullups

Friday 6/21

5k row for time

then practice SLIPS for as long as your 5k time.

Saturday 6/22

Tag Team DORK
AMRAP in 30:00
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags. Athete B complete the double unders then tags. Etc for 30:00.

Sunday 6/23

OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!


+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics

When December rolls around we’ll see the return of FCF Bingo!


Cyber Monday 11/26

WODAPALOOZA Online Qualifier 18.4
AMRAP in 16 minutes:
devil press
alternating dumbbell step-up

Rx = 2×50/35lbs, 24/20″
Scaled = 1×30/20lbs, 20/12″

Post score to whiteboard.

Taco Tuesday 11/27

starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.

Post heaviest load for each lift to the whiteboard.

Working Womxn’s Wednesday 11/28


3 rounds for time:
75 air squats
25 pullups
15 handstand pushups


3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups


3 rounds for time:
50 pistols, alternating
25 chest-to-bar pullups
15 strict handstand pushups

Post time to whiteboard.

Thursday 11/29

10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb

Post times to whiteboard.

Benchmark Friday 11/30


6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest

Try for as many reps as possible of EACH exercise, not just total score.

Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.

Team Saturday 12/1

in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs

Post teams and times to whiteboard.

 Sunday 12/2

back squat 7×4
push press 6×4
power clean 5×4

Post attendance to whiteboard.


+ Sorry, Hipsters. CBD Will Not Solve All Your Problems – Mother Jones
+ Breathing Through the Nose May Offer Unique Brain Benefits – NY Times
+ One Mother’s Journey: From Olympic Trials to CrossFit Games – Morning Chalk Up

Team Foundation Climbers, post-event (Results)

So proud to have so many people supporting the fight for blood cancers.


+ Stop Complaining About the CrossFit Open Workouts – Faster Heavier

CrossFit WOD for Wednesday 3/28

3 rounds for max total reps. 1:00 rounds of
– row (calories)
– box jumps
– jerks, 40/25kg
– kettlebell sumo deadlift high-pulls, 32/20kg
– wall ball, 20/14# to 10/9′
– rest

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Post totals to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 2/3

snatch, back squat

Powerlifting WOD –  Week 4/7, Day 2/3

back squat

Kettlebell WOD

The Covfefe Complex by Mike Linder

Goal is to use two snatch test bells or 1 size lighter

5 cleans
5 snatches
5 push presses
5 windmills (1 bell in each hand)
5 front squats

3-5 rounds. rest 2-3 min between rounds