Thursday, May 18th
A. SKILL/STRENGTH WORK: 10 Min EMOM: Odd Minute: – 10 Overhead Walking Lunges with Plate (45/25) Even Minute: – 5 Strict Pull-Ups B....
Wednesday, May 17th
A. SKILL: 10 Min EMOM: 8 Handstand Push-Ups B. METCON: “Cindy” 20 min AMRAP: 5 Pull-Ups 10 Push-Ups 15 Air Squats
Tuesday, May 16th
A. STRENGTH: Every 90 Seconds for 9 sets: Squat Clean & Jerk Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+ B. METCON: 15...
Great work at RCF Games CrossFit Burien!
This past weekend, a handful of athletes competed at the RCFgames in Tukwilia. CFB had a HUGE presence with 6 teams competing! Here are a...
Monday, May 15th
A. STRENGTH: Every 2 minutes, Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 reps @ 85% *Set 5 –...
Friday, May 12th
A. STRENGTH: Every 90 Seconds, Bench Press 5x2 @ 90% B. METCON: 5 Rounds, for max reps/calories 1:00 Row for Calories 1:00 Ground to...
Thursday, May 11th
A. SKILL WORK: 12 Min EMOM: Station 1: 40 Double Unders (40 Second Practice) Station 2: 5 Strict Pull-Ups (FB – Chest to Bar) Station 3:...
Wednesday, May 10th
A. STRENGTH: Every 90 Seconds, Split Jerk Set 1 – 3 reps @ 70% Set 2 – 2 reps @ 75% Set 5 – 1 rep @ 80% Set 6-8 – 1 rep @ 85-90% B....
Tuesday, May 9th
A. SKILL/MIDLINE 10 Min EMOM: Odd Minute: 10 Alternating Pistols Even Minute: 40 Second Plank Hold B. METCON: For Time: 60 Calorie Row...
Monday, May 8th
A. STRENGTH: Every 2 minutes, Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 –...
