May 20, 2019

1. Starting our day with "Strict Nicole". This is a slight twist on a classic CrossFit benchmark,          changing from kipping to strict pull-ups.

2. Finishing the day with “Murph” prep to complete 150 push-ups for time.



Strict “Nicole”

20 Minute AMRAP:
400 Meter Run
Max Strict Pull-Ups

If unable to run, complete:

500m Row

20 Calorie Bike

In "Strict Nicole", we are chasing a max number across as many rounds as seen fit by the athlete. If one pushes the 400 meter runs, we can see round totals closing in on 9 or even 10 rounds. If we pace...

May 19, 2019

Back to full speed, in Week 8 of "Grunt Work".

A barbell-intensive Monday to start our week.

1 Starting with Back Squat Waves, we'll build through (6) sets total, moving towards a heavy triple and a heavy single. We'll be building upon these percentages in the next three weeks. Squat 

2. A conditioning metcon of intervals, combining air squats, rowing, and moderate power snatches.



Every 2 Minutes for 6 Sets:

Back Squat
3 x @ 75%
1 x @ 85%
3 x @ 78%
1 x @ 88%
3 x @ 81%
1 x @ 91%

For the next three weeks, we will be building inside this specific wave scheme, bui...

May 17, 2019


3 Rounds:
400m Run
15 Burpees

15 Chest to Bar Pull-Ups

… Directly into…

10 Power Clean and Jerks (135/95)
10 Power Clean and Jerks (155/105)
10 Power Clean and Jerks (185/125)

If unable to run, complete:

500m Row 

20 Calorie Bike

Starting with running and gymnastics, and transitioning to an all-barbell finish.

Stimulus wise, we are looking for the following loads:

Weight #1 - A load we could cycle for 15+ reps unbroken, when fresh.
Weight #2 - A load we could cycle for 10+ reps unbroken, when fresh.
Weight #3 - A load we could cycle for 5+ reps unbroken, when fresh.


May 16, 2019



Every 90 Seconds, 7 Sets
1 Tempo Back Squat
*7 seconds down, 3 second pause in bottom, stand.

*Barbell - 58, 60, 62, 64, 66, 68, 70%1RM Back Squat



3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Box Jump Overs
1:00 – Sumo Deadlift High-Pull
1:00 – Bike Calories
Rest 1:00 between rounds.

*Rx Barbell – 75/55

A take on the classical “Fight Gone Bad” workout, today’s metcon comes in with heavier loadings, and more challenging variations. Much like “Fight Gone Bad”, every repetition (and calorie) counts as a single repetition. And the best way to keep tr...

May 15, 2019



3 Rounds:
200m KB Farmer’s Carry (53/35)

15 V-Ups

20 Box Step Ups w/ Barbell on Back (35/35)



3 Giant Sets:
Gym Length Handstand Walk (or 1-2 minutes of practice)

20 Band Good Mornings

:30 Sec/Leg Couch Stretch

Rest 1:00 between sets

May 14, 2019

"Murph" Prep

1,200 m Run (FB – 1 mile)

50 Pull-Ups

100 Push-Ups

150 Air Squats

1,200m Run (FB – 1 mile)

If unable to run, complete:

1,500m Row

80 Calorie Bike

Today, we will have a mini “Murph” prep workout similar to last week.  However, instead of completing 2 rounds to break up the pull-ups, push-ups and air squats we will do the same amount of reps straight through. There is only 1.5 weeks left until we complete “Murph”.  Be sure to make today’s workout in order to help achieve the large volume that you will need to complete on Memorial Day.  

May 13, 2019



Every 90 Seconds for 5 Sets:


7 Reps @ 60-70%



Alternating on the Minute x 15 (3 Rounds)
Minute 1 – 12 Kettlebell S2OH (6/side) (53/35)
Minute 2 - 12/9 Calorie Assault Bike
Minute 3 - 20 Sit-Ups
Minute 4 - 15 Kettlebell Swings (53/35)

Minute 5 - Rest


May 12, 2019

De-load Week.

Week #7 of "Grunt Work" in our mid-cycle back off week. Following, we'll have a total of five additional weeks inside this current cycle, building upon the base built in the opening 6.

Volume is reduced significantly, for a specific reason - weights take a toll. In "Grunt Work", we have a larger emphasis on weights, whether it be percentage builds on the major compound movements, or Body Armor finishers. This requires a necessary reload with the larger picture in mind.

Reducing volume to the tune of ~50% this week, this will buy us the well-deserved recov...

May 10, 2019

Final day in Week #6 of "Grunt Work". Next week, we will be taking our mid-cycle de-load week. In our final day before the de-load, we have two parts.

1. Barbell Cycling - Building upon our start, a stamina builder we'll see several times more in the weeks ahead.

2. Conditioning - A repeat workout of ours, "Cement Mixer".



6 Minute EMOM:
6 Hang Squat Cleans + 1 Push Jerk
5 Hang Squat Cleans + 2 Push Jerks
4 Hang Squat Cleans + 3 Push Jerks
3 Hang Squat Cleans + 4 Push Jerks
2 Hang Squat Cleans + 5 Push Jerks
1 Hang Squat Clean + 6 Push Jerks

*Barbell Loadin...

May 9, 2019

Closing in on the end of Week 6 in "Grunt Work".Next week will be a de-load week.

1. Opening our Friday with a build to an 8-Rep Deadlift.

2. This will set us up into Comp Train benchmark of the week - "Napalm".



In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts



“Napalm” *30 minute cap

2 Rounds:
10 Bar Muscle Ups
20 Bar Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

*Scale BMU to hardest gymnastics pulling movement you can do. For example, chest to bar, pull-ups, ring rows, etc….

In "Napalm", we have a combination of two gymnastic movements...

Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019