October 31, 2018

A.

METCON:
20 Minute EMOM (5 Rounds)

Station 1:  50 Double Unders (100 Singles)
Station 2: 20 Push-Ups

Station 3: 10 Push Press (115/80)

Station 4: Rest

*Score is total rounds completed (15 total rounds are possible)

B.

GYMNASTICS CONDITIONING:
Not For Time:
5 Giant Sets:
3 Pull-Ups
5 Chest to Bar Pull-ups 
7 Toes to Bar 
Rest 2-3 Minutes Between Sets. 

*Try to make these unbroken sets if possible

October 30, 2018

HAPPY HALLOWEEN CROSSFIT BURIEN!!

A.

STRENGTH:

Split Jerk

4 Minute EMOM: 2 reps (60, 65, 70, 75)

Every 90 Seconds 1 Rep: Continue to Build to Today’s Heaviest Split Jerk

B.

METCON:
5 Minute AMRAP:
Buy In: 35/25 Calorie Assault Bike
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

5 Minute AMRAP:
Buy In: 25/18 Calorie Assault Bike
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

5 Minute AMRAP:
Buy In: 18/13 Calorie Assault Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

October 29, 2018

A.

GYMNASTICS:
5 Minute AMRAP:

10 Double Unders, 1 Bar Muscle-Up 
20 Double Unders, 2 Bar Muscle-Ups
30 Double Unders, 3 Bar Muscle-Ups
….
Up by (10) and (1) per round

*Scale Bar MU to the most challenging gymnastics movement you can do or need to work on.

B.

METCON:

21-18-15-12-9:
Wallballs (20/14)
Pull-Ups
Calorie Row
200 Meter Run

October 28, 2018

A.

STRENGTH:

Back Squat

4 Minute EMOM: 3 reps (60, 65, 70, 75)

Every 90 Seconds 2 Reps (80, 85)

Every 2 Minutes: 1 Rep (90, 95, 100, 100+, 100+)

B.

METCON: *20 Minute Cap

 “JT”
21-15-9
Handstand Push-Ups
Ring Dips
Push-ups

October 26, 2018

METCON:

20 Minute AMRAP:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

If Unable to Run:

250m Row

10 Calorie Bike

October 25, 2018

A.

STRENGTH:
Minutes 1-2-3: 3 Squat Cleans (68-72-74)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (78-81-84)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (88-90-92)
Minute 12: Rest

Not for Time: 3 Singles (92-94-96)


 

B.

METCON:

12 Minute AMRAP:
3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
….
Continue to add (3) reps 

October 24, 2018

A.

STRENGTH:
8 Minute EMOM:

3 Sets: 3 Jerk Drives + 1 Split Jerk
5 Sets: 1 Split Jerk 

B.

METCON:

For Time: 

21-15-9-15-21 Handstand Push-Ups

50 Double Unders Between Sets (100 Singles)

October 23, 2018

A.

METCON:
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

If Unable to Run:

800m Row

30 Calorie Bike

B.

STRENGTH:

5 Supersets:
6 Tempo Pull-Ups
9 Tempo Dumbbell Bench Press
*5 second negative/lowering phase. 

October 22, 2018

A.

STRENGTH:
Every 90 Seconds for 6 Sets: Power Clean
Build to Heavy 5-Rep Touch and Go for the Day

B.

METCON:

3 Minute AMRAP:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

3 Minute AMRAP:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

3 Minute AMRAP:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

If unable to bike:

15/10 Calorie Row

October 20, 2018

A.

STRENGTH:

Every 2 Minutes, Back Squat 
3 Sets of 9 (76-80-84%)

B.

METCON: (30 Minute Time Cap)

“Dirty 30” +
30 Box Jumps (24/20)
30 Pull-Ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar 
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Bar Facing Burpees
30 Double Unders

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