Thursday, November 30th
A. STRENGTH: Every 90 Seconds, Power Snatch 2X4 @ 70% Directly into… 5 Minute EMOM, Squat Snatch 1X5 @ 75% Directly into… Every 90...
Wednesday, November 29th
A. STRENGTH: Every 90 Seconds, Deadlift 5 Reps @ 60% 3 Reps @ 65% 1 Rep @ 70% 5 Reps @ 65% 3 Reps @ 70% 1 Rep @ 75% B. METCON:...
Tuesday, November 28th
METCON: With a Partner, Break up Reps/Rowing However You Choose 2000 Meter Row Buy-In 4 Rounds: 20 Burpees 10 Bear Complexes (115/80) (FB...
Monday, November 27th
A. STRENGTH: Every 90 Seconds, Bench Press 5x4 @ 70-75% Directly into… 5 Minute EMOM 2 Reps @ 80% B. METCON: For Time: 80 Double Unders...
Saturday, November 25th
A. BARBELL CONDITIONING: 7 Minute EMOM: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80) (FB – 135/95) This complex NEEDS to be...
Friday, November 24th
A. STRENGTH: Every 90 Seconds, Clean & Jerk 2 Reps @ 60% 2 Reps @ 65% 2 Reps @ 70% 2 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 85% C....
Thursday, November 23rd
Happy Thanksgiving CrossFit Burien Family!! Meet us at the gym today at 9AM to play our annual co-ed Turkey Bowl. We will be playing...
Wednesday, November 22nd
A. STRENGTH: Every 90 Seconds, Push Press 2x5 @ 75% 2x3 @ 80% Every 90 Seconds, Push Jerk 1 Rep @ 65% 1 Rep @ 70% 1 Rep @ 75% 2x1 @ 80%...
Tuesday, November 21st
A. GYMNASTICS CONDITIONING: 15 Handstand Push-ups rest 1 min 12 Handstand Push-ups rest :45 9 Handstand Push-ups rest :30 6 Handstand...
Monday, November 20th
METCON: Teams of 3 25 Minute AMRAP: 70 Calorie Row, 100 Power Cleans (115/80) (FB – 135/95) 70 Calorie Row, 80 Push Jerks (115/80) 70...
