November 30, 2017

A.

STRENGTH:

Every 90 Seconds, Power Snatch

2X4 @ 70%

Directly into…

5 Minute EMOM,  Squat Snatch

1X5 @ 75%

Directly into…

Every 90 Seconds, Snatch Pull

2X4 @ 90%

B.

METCON:

8 Minute AMRAP:

10  Toes to Bar

10 Burpees

November 29, 2017

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:

15-12-9-6-3:

Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round

November 28, 2017

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 – 135/95)

2000m Meter Row Buy-Out

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

November 26, 2017

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 (Scale 2:1 Singles)

70 Air Squats

800 Meter Run

60 Double Unders

50 Air Squats

400m Run

30 Double Unders

20 Air Squats

200m Run

November 25, 2017

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 unbroken!

B.

METCON:

9 Minute AMRAP:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

November 24, 2017

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.

METCON:

For Time:

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

November 22, 2017

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 rain or shine, so be prepared for anything. 

Don’t forget the 5AM, 6AM and 7AM classes are cancelled for tomorrow.

November 22, 2017

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%

2x1 @ 85%

B.

METCON:

5 Minute AMRAP:

50 Wall Ball Buy-In (20/14)

12 Deadlifts (185/135)

12 Lateral Burpees Over the Bar

Rest 5:00

5 Minute AMRAP:

35 Wall Ball Buy-In (20/14)

9 Deadlifts (225/155)

9 Lateral Burpees Over the Bar

Rest 5:00

5 Minute AMRAP:

20 Wall Ball Buy-In

6 Deadlifts (265/185)

6 Lateral Burpees Over the Bar

November 21, 2017

A.

GYMNASTICS CONDITIONING:

15 Handstand Push-ups

rest 1 min

12 Handstand Push-ups

rest :45

9 Handstand Push-ups

rest :30

6 Handstand Push-ups

rest :15

3 Handstand Push-ups

FB – Strict HSPU, Kipping/Strict Deficit.

**12 MINUTE TIME CAP

B.

METCON:

Every 3:00 for 7 Sets:

400 Meter Run/Row 500m

10 Toes to Bar (Scale to 5 Toes to Bar)

On the 0:00, athletes will run 400 meters and complete 10 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc.

In order to hit the sweet spot of intensity on this one,...

November 19, 2017

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 Calorie Row, 60 Front Squats (115/80)

70 Calorie Row, 40 Clusters (115/80)

Teams of three workout, one athlete working at a time.  A movement must be complete before moving onto the next. The limiting factor in the workout today will most likely be the push jerk. It is ok to have teams with multiple barbells to ensure proper stimulus for each athlete.

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