May 31, 2017

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 minutes:

Squat Clean & Jerk x 1 rep @ 80-85%

C.

METCON:

3 Rounds:

400m Run

15 Clean and Jerks (135/95)

*Athlete can power or squat clean

May 30, 2017

"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 should all be proud of the hard work you put in today!! Happy Memorial Day CFB fam!! 🇺🇸🇺🇸

Thank you to all the service men and women who have given the ultimate sacrifice. We are forever in your debt with the highest gratitude. Greater love has no one than this, that someone lay down his life for his friends. John 15:13

May 30, 2017

A.

WARM UP:

Row 2 Minutes

Down: Lunge with PVC Passthrough

Back: Frankenstein Kicks

1 Minute/Leg Couch Stretch

2 Rounds:

10 Good Mornings

10 Russian KBS

10 Sit-Ups

B.

STRENGTH:

Every 2 Minutes, Deadlift

5x7 @ 50% 1RM

C.

METCON:

40-30-20-10

Burpees Jumping onto a 25lb Plate

Kettlebell Swings (53/35)

Abmat Sit-Ups

May 26, 2017

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 Minute: 6 Right Arm Overhead Lunge Steps + 6 Left Arm Overhead Lunge Steps with KB (choose a weight that can be done overhead safely)

Even Minute: 20 Sit-Ups

C.

METCON:

21-15-9

Power Snatch (115/85)

Ring Dips

May 25, 2017

A.

WARM UP:

Run 400m

Down: Inchworm

Back: Frankenstein Kicks

10 Good Mornings

30 Double Unders

B.

METCON:

3 Minute AMRAP:

21 Deadlifts (155/105)

21 Burpees

Max Double Unders in Time Remaining

Rest 3:00

3 Minute AMRAP:

18 Deadlifts (185/135)

18 Burpees

Max Double Unders in Time Remaining

Rest 3:00

3 Minute AMRAP:

15 Deadlifts (225/155)

15 Burpees

Max Double Unders in Time Remaining

Rest 3:00

3 Minute AMRAP:

12 Deadlifts (275/185) 

12 Burpees

Max Double Unders in Time Remaining

*Score is for each individual AMRAP that double unders were accumulated

May 24, 2017

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 – 5 @ 70%

Set 2 -  3 @ 75%

Set 3 – 1 @ 80%

Set 4 – 1 @ 85%

Set 5 – 1 @ 90-95%

Set 6 – 1 @ 95-100+%

Set 7 – 1 @ 100+%

Set 8 – 1 @ 100+%

C.

METCON:

8 Minute AMRAP:

10 Wall Ball Shots (20/14)

15 Shoulder to Overhead (95/65)

May 23, 2017

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

Handstand Push-Ups x Max Reps

Rest 4 minutes, and then . . .

4 Minute AMRAP:

10 Box Jumps (24/20)

10 Pull-Ups

Rest 4 minutes, and then . . .

4 Minute AMRAP:

5 Burpees

5 Thrusters (95/65)

Rest 4 minutes, and then . . .

4 Minute AMRAP:

30 Double-Unders

10 Toes to Bar

May 22, 2017

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 Overhead Squats

B.

STRENGTH:

Back Squat

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 85%

*Set 3 – 1 rep   @ 90%

*Set 4 – 1 rep   @ 90-95%

*Set 5 – 1 rep   @ 95-101%

*Set 6 – 1 rep   @ 100+%

*Set 7 -- 1 rep   @ 100+%

Rest 2 minutes between sets

C.

METCON:

“Nancy”

5 Rounds:

400m Run

15 Overhead Squats (95/65)

May 19, 2017

A.

WARM UP:

2 Rounds:

Row 200m

10 Muscle Snatches

10 Primal Pullthroughs

5 Burpee Box Jumps

B.

STRENGTH:

Every 90 Seconds, Bench Press

5x1 @ 95%

C.

METCON:

25-20-15-10-5 of: Hang Power Snatches (75/55)

50-40-30-20-10: Sit-ups

100-80-60-40-20: Double Unders (Scale 2:1 Singles)

May 18, 2017

A.

SKILL/STRENGTH WORK:

10 Min EMOM:

Odd Minute: – 10 Overhead Walking Lunges with Plate (45/25)

Even Minute: – 5 Strict Pull-Ups

B.

METCON:

15-12-9

Thruster (115/80)

Bar-Facing Burpees Over the Barbell

*After Set of “9’s” complete 800m Run

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