Wednesday, May 31st
A. WARM UP: 2 Steady Rounds: 15 Push Press (barbell) 20 Calorie Row 10 Power Cleans B. STRENGTH: Every minute, on the minute, for 10...
Happy Memorial Day from CrossFit Burien!
"Murph" 2017 was a huge success. There were a lot of PR's and people (plus one puppy) who experienced "Murph" for the first time. You...
Tuesday, May 30th
A. WARM UP: Row 2 Minutes Down: Lunge with PVC Passthrough Back: Frankenstein Kicks 1 Minute/Leg Couch Stretch 2 Rounds: 10 Good Mornings...
Friday, May 26th
A. WARM UP: 2 Rounds: Down: Walking Lunge 15 Calorie Row 10 Muscle Snatches 5 Power Snatches 3 Ring Dips B. STRENGTH: 10 Minute EMOM: Odd...
Thursday, May 25th
A. WARM UP: Run 400m Down: Inchworm Back: Frankenstein Kicks 10 Good Mornings 30 Double Unders B. METCON: 3 Minute AMRAP: 21 Deadlifts...
Wednesday, May 24th
A. WARM UP: 2 Rounds: Down: Bear Crawl Back: Spiderman Lunge 10 Thrusters 5 Split Jerks B. STRENGTH: Bench Press, Every 2 Minutes Set 1 –...
Tuesday, May 23rd
A. WARM UP: 2 Rounds: Row 250m 30 Second Handstand Hold 15 Push Press 20 Double Unders B. METCON: 4 Minute AMRAP: Run 400 Meters...
Monday, May 22nd
A. WARM UP: Run 200m Down: Side Walk with Band 10 Air Squats Back: Side Walk with Band 10 Air Squats Down: Lunge with PVC Passthrough 10...
Friday, May 19th
A. WARM UP: 2 Rounds: Row 200m 10 Muscle Snatches 10 Primal Pullthroughs 5 Burpee Box Jumps B. STRENGTH: Every 90 Seconds, Bench Press...
Thursday, May 18th
A. SKILL/STRENGTH WORK: 10 Min EMOM: Odd Minute: – 10 Overhead Walking Lunges with Plate (45/25) Even Minute: – 5 Strict Pull-Ups B....
