May 31, 2018

A.

METCON:

20 Minute AMRAP:

20 Thrusters (95/65)

20 Calorie Row

20 Lateral Burpees over the Bar

May 30, 2018

A.

STRENGTH:

Every 90 Seconds, Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

B.

METCON:

Alternating On the Minute x 12:
Odd Minutes – 17/12 Calorie Bike
Even Minutes – Max Handstand Push-ups in :30 Seconds

*Score is total handstand push-ups completed + every round that is completed during the bike will add 1 extra point to your score

May 29, 2018

A.

STRENGTH:

Squat Snatch

On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times

B.

METCON:
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Athletes should choose a weight on the bar today that they are capable of completing 15+ unbroken clean and jerks when fresh. Within the workout, this should also be a weight that allows them to cycle the barbell for multiple repetitions each set. Following the clean and jerks, athletes will complete double unders or a double under variat...

May 28, 2018

A.

METCON:

In Teams of Two:

5 Rounds for Time:
20 Kettlebell Swings (53/35)
20/14 Calorie Row
10 V-Ups
 

Athletes will alternate full movements until 5 total rounds are complete.  Athlete A will complete 20 kettlebell swings, athlete B will complete 20/14 calories on the rower, athlete A will then finish the round with 10  V-Ups.  Keep alternating for all 5 rounds.

B.

MIDLINE:
4 Giant Sets:
Max Effort L- Hold on Rig
20 Weighted Hip Extensions (25/15) or Superman’s
Rest 1:30 between sets.

May 27, 2018

“MURPH”

75 Minute Time Cap

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

*Men 20lb vest

*Women 14lb vest

“Murph” is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together a...

May 25, 2018

METCON:

In Teams of Three

15 Minute AMRAP:

3 Power Cleans (135/95)

6 Box Jump Overs (20/14)

Rest 5 Minutes

15 Minute AMRAP:

10 Push Press (95/65)

15 Kettlebell Swings (53/35)

*Athletes will complete full rounds one at a time before the next athlete starts. 

May 24, 2018

A.

METCON:

13 Minute AMRAP:
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

The weight for the dumbbell snatches in this chipper workout should be a load that athletes could complete 20+ alternating repetitions with dropping. 

Looking at the four movements, we can almost separate them into two categories. The dumbbell snatches and the burpees are lower skill movements when compared to the other two, but have higher rep schemes. There are as many toes to bar and handstand push-ups as there are dumbbell snatches, but these movements pres...

May 23, 2018

A.

METCON:

3 Rounds:
3:00 Calorie Row
2:00 Calorie Schwinn Bike
1:00 Sit-Ups
Rest 2 Minutes Between Rounds

Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies start Group 2 on the 4:00. 

On both machines, pick a speed and try to hold it for the whole duration. Athletes can aim to hold controlled, but powerful strokes for three minutes straight. This will allow them to approach the bike with a slightly lower heart rate than if they held fast, erratic strokes. Although there is less time on the bike,...

May 22, 2018

A.

STRENGTH:

Every 90 Seconds for 7 Sets: 

Build to a Heavy Complex for the Day
3-Position Power Clean + Split Jerk

*The three position clean is one clean from the pockets, one clean one inch above the knee, and one clean the floor.  This is a complex…so don’t let go of the bar!

B.

METCON:

3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

Athletes will have an opportunity to refine their positions on the clean and practice the split jerk before completing the metcon. The three positions are from the pockets, one inch above the knee, and the floor. While the split jerk will...

May 21, 2018

A.

GYMNASTICS/“MURPH” CONDITIONING:
10 Minute EMOM:
Odd Minute: 7 Pull-Ups + 10 Push-Ups

Even Minute: 20 Air Squats

B.

METCON:
15 Minute AMRAP:

60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (225/155)

Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because athletes want to, not because they have to. Approaching the beginning rounds like athletes are already 10 minutes into the workout will help them find the appropriate breakup strategy. If they envision themselves breaking each movement into 3 sets at this point...

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