December 29, 2018

There will only be one class today at 10:00am

METCON:

In Teams of Two, Complete for Time:

Running “Donny”

21-15-9-9-15-21

Deadlift (225/155)

Burpees

400m Run Between Rounds

*You will run 5 times total

You will break up the deadlift reps however you choose with your partner, but the burpees and run will be completed as a team. 

If unable to run, complete:

500m Row

20 Calorie Bike

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province,...

December 29, 2018

A.

WARM-UP

Alternating EMOM x 12 (3 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 - 5 Scap Retractions + 4 Kip Swings  + 5 Air Squats
Minute 3 - 15 Sit-Ups
Minute 4 - 5 Wall Squats 

*See videos below for scapular retractions and wall squats

METCON:

For Time:
30 Toes to Bar
400m Run
15 Power Cleans 
800m Run
15 Power Cleans 
400m Run

30 Toes to Bar

*Barbell – 175/115


If Unable to Run:
30/21 – 60/42 – 30/21 Calorie Bike or Row 

Stimulus wise, we are looking for a barbell that likely results in fast singles from the onset. Touch and go repetitions are possible, with the abilit...

December 28, 2018

A.

STRENGTH:
Jerk Primer

3 Minute EMOM:

 3 Jerk Balance 

*30-35% 1RM jerk

3 Minute EMOM:
2 Tall Jerk 

*30-35% 1RM jerk

Followed by…
9 Minute EMOM
1 Push Jerk +1 Split Jerk
 

Set 1 - 50%
Set 2 - 55%
Set 3 - 60%
Set 4 - 65%
Set 5 - 70%
Sets 6-9 - Build to a heavy jerk for the day.

On both the jerk balance and tall Jerk - we are looking for lighter loads to reinforce our best movement. Let's get some weight on the bar so that we have some feedback to work with, but we are not looking to climb above 30-35% of our best Jerk here.

On the first movement, the jerk balance, start in a...

December 27, 2018

A.

STRENGTH:

Every 90 Seconds for 5 Sets

5 Overhead Squats

All repetitions are taken from the rack. We are not looking for an all-time five-rep max, but a heavy five-rep for the day.

B.

METCON:

12 Minute AMRAP:
10 Handstand Pushups (FB – Strict HSPU)
10 Overhead Squats (95/65)
10 Strict Pull-Ups

If we have 10+ unbroken HSPU, complete this workout as Rx on the HSPU.
If we have 6-9 unbroken HSPU, modify to 4 reps per round.
If we have 3-5 unbroken HSPU, modify to 3 reps per round,
Following that, modifying with each pike pushups (to find a full range of motion) or seated dumbbell...

December 25, 2018

One class today at 10am

METCON:

“ZEUS”

3 Rounds for Time:

30 Wall Balls

30 Sumo DL High Pull (75/55)

30 Box Jumps

30 Push Press

30 Calorie Row

30 Push-Ups

10 Body Weight Back Squats

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents...

December 25, 2018

Merry Christmas CrossFit Burien!

There will be one class tomorrow at 10am, you don't want to miss it!

December 23, 2018

Only one class today at 10am. Remember to wear your ugly Christmas sweaters!

METCON: OPTION #1

“12 Days of Christmas”
1 Squat Clean 
2 Hang Power Cleans 
3 Deadlifts 
4 Burpees
5 Toes to bar
6 Box Jump Overs 
7 HSPU
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 Sit-Ups
11 Wallballs (20/14) 
12 Calorie Assault Bike

*Barbell – 135/95

In today's Christmas Eve workout, we have a unique repetition scheme that resembles the classical song, "12 Days of Christmas".

Athletes start by completing 1 Squat Snatch. That's the first round. The next rounds is 2 Hang Power Sna...

December 22, 2018

**SCHEDULE REMINDER**

Monday, December 24th 10:00 class only (wear your ugly Christmas sweaters)

Tuesday, December 25th: all classes cancelled 

Wednesday, December 26th: 10:00 class only

METCON:

7 Rounds, resting 1:00 between rounds:
8 Dumbbell Hang Clean and Jerks (4/side) (50/35)
10 Medball Squat Jumps (20/14)
200m Run

If unable to run:

10 Calorie Bike

300m Row

In today's conditioning, we are looking to finish each round with a near sprint finish on the run. The "buy-in" dumbbell work and medball jumps are naturally important, but let's focus our efforts on the run as the statio...

December 21, 2018

**SCHEDULE REMINDER**

THERE WILL NOT BE A 12:00 CLASS TODAY

Monday, December 24th 10:00 class only

Tuesday, December 25th: all classes cancelled 

Wednesday, December 26th: 10:00 class only

A.

GYMNASTICS:
Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU

Rounds 1+2+3 - Strict Handstand Pushups
Rounds 4+5 - Kipping Handstand Pushups

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

At the start of the first window, athletes row the buy-in calories. As an example, let's use an athlete who finishe...

December 20, 2018

**SCHEDULE REMINDER**

THERE WILL NOT BE A 12:00 CLASS TOMORROW (12/20)

Monday, December 24th 10:00 class only

Tuesday, December 25th: all classes cancelled 

Wednesday, December 26th: 10:00 class only

A.

METCON:

40:00 Recovery Bike/Row
Conversational pace throughout, pausing every 6:00 for...

On the 6:00:
50 Band Pull-Aparts

20 Push-Ups

On the 12:00:
10 Cossack Squats 
10 Waiter Squats (5 side) 


On the 18:00...
10 Single DB/KB Overhead Squats (5/ side) 

Repeat this cycle, in this order, at the 24:00, 30:00, and 36:00. Following, bike or row until 40:00. Athlete's choice to use...

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