December 31, 2017

Remember, there will only be one class today at 10:30

METCON:

As a Team of Two, Complete for Time:

300 Double Unders (600 Singles)

60 Toes to Bar

Partner must be Holding 115/80 in Overhead Static Position 

Run 200m as a team

60 Deadlifts (115/80)

Partner Must Hold Plank from Elbows While Partner Works

Run 200m

60 Hang Cleans (115/80)

Partner Rests

Run 200m

60 OHS (115/80)

Partner Dead Hangs on Rig

Run 200m

60 Partner Burpees 

December 29, 2017

METCON:

Teams of 3:

100 Calorie Row/1000m Run as Team

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100 Calorie Row/1000m Run as Team

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. repetitions during each If substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the pull-up will most likely be the most challenging station, although only completed once. Reducing the repe...

December 28, 2017

A.

STRENGTH:

10 Minute EMOM, Split Jerk

Build to a Heavy Split Jerk for the Day

B.

METCON:

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)

December 27, 2017

A.

STRENGTH:

Overhead Squat

Take 15 Minutes to Build to a Heavy Set of 3 for the Day

B.

METCON:

3 Minute AMRAP:

21 Overhead Squats (95/65)

21 Burpees

Max Calorie Row

Rest 3:00

3 Minute AMRAP:

18 Overhead Squats (115/80)

18 Burpees

Max Calorie Row

Rest 3:00

3 Minute AMRAP:

15 Overhead Squats (135/95)

15 Burpees

Max Calorie Row

Rest 3:00

3 Minute AMRAP:

12 Overhead Squats (155/105)

12 Burpees

Max Calorie Row

Score today is the total calories for each AMRAP. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. 

December 26, 2017

A.

STRENGTH:

Every 2 Minutes, Back Squat

5x7 @ 65-70%

B.

METCON:

Teams of 3:

15 Minute EMOM:

10 Deadlifts (225/155)

12 Chest to Bar Pull-Ups

Max Calorie Row

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the rig, and athlete 3 will begin on the rower. At the top of each minute, they will rotate movements.

*Score will be total rounds completed + total calories rowed for the entire team.

December 23, 2017

“12 DAYS OF CHRISTMAS”

Rx:

Perform the movements to the tune of “12 Days of Christmas”

1 –25 Double Unders

2 – Power Cleans (135/95)

3 – Ring Dips

4 – Ground to Overhead (135/95)

5 – Burpees

6 – Toes to Bar

7 – Push Ups

8 – Box Jumps (24/20)

9 – Kettlebell Swings (53/35)

10 – Pull Ups

11 – Front Squats (135/95)

12 – Shoulder to Overhead (135/95)

FB:

1 - Row 300m

2 - Snatches (155/105)

3 - Thrusters (155/105)

4 - Muscle Ups

5 - Burpees

6 - Toes to Bar

7 - Chest to Bar Pull-Ups

8 - Kettlebell Swings (70/53)

9 - Box Jumps (30/24)

10 - Handstand Push-Ups

11 - Ground to Overhead (155/105)

12 - Dumbbell...

December 22, 2017

A.

STRENGTH:

9 Minute EMOM: (3 Rounds)

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

Rest 2:00

3 Minute EMOM: (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

B.

METCON:

3 Rounds:

15 Calorie Row

12 Burpee Box Jump Overs (24/20)

9 Double Kettlebell Deadlifts (70/53) 

Rest 3:00 between rounds

December 21, 2017

A.

STRENGTH:

Every 2 Minutes, Bench Press

5x5 @ 70-75%

B.

METCON:

Alternating On the Minute x 10 (5 Rounds)

A) 200 Meter Run

B) Max Strict Pull-ups in 30 seconds, rest remaining 30 seconds (FB – Strict Chest to Bar Pull-Ups)

*Score is total pull-ups completed

December 20, 2017

A.

BARBELL CYCLING:

FOR TIME *15 MINUTE TIME CAP

Rest as needed

5 Clusters (115/80)

3 Clusters (125/85)

1 Cluster (135/95)

5 Clusters (135/95)

3 Clusters (145/105)

1 Cluster (155/115)

5 Clusters (165/115)

3 Clusters (175/125)

1 Cluster (185/135)

B.

METCON:

15 Minute AMRAP:

20  Shoulder to Overhead w/ DB (50/35) *Alternate arms after 10 reps

15 V-Ups

10 Reverse Lunges (115/80)

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