Author Archives: Nadia Shatila

Friday, August 22, 2014

Workout: Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Accessory: Accumulate 2×20 Butterfly Abmat Sit-ups (slow)
Accumulate 2×20 Hip Extensions

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Tuesday, August 26th, 7:10pm

Seattle Mariners Game

Please remember to pick up your Seattle Mariners Tickets

at the Front desk!

 

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Thursday, August 21, 2014

Lift: 10 minutes to work up to a heavy, but not maximal, set of 3 Deadlifts

Workout: Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Accessory: Accumulate 30 Strict Toe to Bar

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L support by Mr. Rodrigo

Gymnastics Class, Tuesdays 7:30pm!

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Wednesday, August 20, 2014

Workout: “Blake”

Four rounds for time of:
100 foot Overhead Walking Plate Lunge (45,25)
30 Box jump, (30,24)
20 Wallball shots (20,14)
10 Handstand push-ups

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Put more Yoga in your life.

 

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Tuesday, August 19, 2014

Workout: “Nancy”

5 rounds for time of:
400 meter run
15 Overhead Squats (95,65)

Time Cap: 18 minutes

Accessory: Group Mobility

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Mariners tickets are at the Front Desk!!

If you RSVP’d please stop by and pick up your ticket!

Cash Only

 

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Track Workout

 Saturday, August 23, 2014

9:30 and 10:30 am CrossFit Classes will be held at

Queen Anne Bowl PlayField

 2806 3rd Ave W, 98119

queen ann park

Click here to view the Park website.

(CrossFit Basic athletes are welcome to attend either class)

There will be NO Bootcamp @ 8:30am

and NO Olympic Lifting  @ 11:30am

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Monday, August 18, 2014

Skill: Weighted Pull-ups: 3-3-3 reps

Workout: Max rounds and reps in 8 minutes of:
4 Handstand push-ups
8 Kettlebell Swings (75,55)
12 GHD sit-ups

A kind reminder that all members must register for any & all classes via Mind Body online.  We are finding it increasingly more difficult to accommodate members on a walk-in basis; it gives us no time to plan ahead for how each class will need to be most effectively managed and creates a host of other logistical challenges along the way.

SideNote: There is a one hour registration cut-off prior to the start of each class that disallows members from registering for class(s). Keeping this in mind, please plan your registration schedule accordingly.

Additionally, should you encounter a class that is fully booked, please be sure to add yourself to the class wait-list; we are more inclined to openly and easily accommodate any number of members once we can see (in advance) how many athletes are wanting to attend class.

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And…that’s a wrap.

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Saturday, August 16, 2014

Workout: 

OverHead Squat: 3-3-3 reps
Front Squat: 3-3-3 reps

Accessory: Row 2,000 meters at an easy pace of 70%-80% effort

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A lumberjack doing “Lumberjack 20″

Jacob Ham

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Friday, August 15, 2014

Lift: Turkish Get-ups

Workout: Three rounds for time of:

30 Kettlebell swings (55,35)
25 Wall ball shots (20,14)
20 Pull-ups

Time Cap: 15 minutes

Accessory: Accumulate 3 minutes in a Superman Hold on the GHD
and accumulate 1 minute in an L-sit

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Grace vs. Isabel

 

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Thursday, August 14, 2014

Workout: Complete as many rounds as possible in 12 minutes of:
9 Dumbell Thrusters (35,20)
15 ft Rope Climb, 1 ascent

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Wednesday, August 13, 2014

Workout: “Lumberjack 20″

20 Deadlifts (275,190)
Run 400 meters
20 KB swings (75,55)
Run 400 meters
20 Overhead Squats (115,75)
Run 400 meters
20 Burpees
Run 400 meters
20 Chest to Bar Pull-ups
Run 400 meters
20 Box jumps (24,20)
Run 400 meters
20 Dumbbell Squat Cleans (35,25)
Run 400 meters

Time Cap: 35 minutes

lumberjack 20

Lumberjack 20 Memorial Hero WOD
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan
attacked fellow soldiers and civilians at Fort Hood, Texas. When
the shooting ended, he had killed 12 soldiers and one civilian
and wounded 43 others. Four of the slain soldiers and 11 of the
wounded were active CrossFitters in the 20th Engineer Battalion,
home to Lumberjack CrossFit. To honor these soldiers, CrossFit
HQ has creating a Hero WOD.

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