Category Archives: Workout of the Day

Thursday, July 9, 2014

Workout: As many Rounds as possible in 5 minutes:

10 Kettlebell Swings (72,55)
10 Toe to Bar

Rest 5 min

AMRAP 5 minutes
30 Double Unders
10 Wall Balls (20,14)

Accessory: Tabata Hollow Rocks

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BootCamp taking the workout outdoors.

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Wednesday, July 9, 2014

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: Easy 1,000 meter Row at 70%-80% Effort

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Got the memo.

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Tuesday, July 8, 2014

Workout: Clean and Jerk: 3-3-3-3-3 reps

Accessory: Accumulate 3 minutes in a Superman hold on the GHD

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Plank holds in BootCamp

Keep the evening of August 26th open. 

We are going to a Mariners Baseball Game! More details to follow. 

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Monday, July 7, 2014

Technique Development: 6 minutes of group shoulder mobility

Workout: The “Bergeron Beep Test”
Every Minute on the Minute for as long as possible of:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

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Olympic Lifting Class working on Snatches.

 

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Thursday, July 3, 2014

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean (155, 105)
Chest to Bar Pull-up
Kettlebell Swing (55, 35)

Time Cap: 17 minutes

Accessory: 3×10 Barbell Overhead Squat walking lunge step

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CrossFit Basics executing some excellent Medicine Ball Cleans.

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Wednesday, July 2, 2014

Workout: 

Shoulder Press: 3-3-3-3-3 reps
Push Press: 2-2-2-2-2 reps

Accessory: 

3×12 Goodmornings
2×15 Abmat Sit-ups or GHD to Parallel

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Crystal and Madison in a partner BootCamp workout.

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Tuesday, July 1, 2014

Lift: 10 Minutes to work up to a heavy, not maximal, set of 5 Deadlifts

Workout: Every Minute on the Minute for Sixteen Minutes:
Odd minute: 10 Deadlifts (225,155)
Even minute: 10 Handstand Push-ups

Accessory: Accumulate 2 minutes in Banded Plank

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JP wore his CFBT shirt on his road bike ride to Spokane!

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Yes, you read it right, Spokane!

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Monday, June 30, 2014

Workout: Test a Benchmark WOD or make up a missed workout

CrossFit Options:

Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls
1 Rep Max lifts or Runs/Rows

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Kim getting those Double Unders in during “The Ghost” workout

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Saturday, June 27, 2014

Workout: 

Three Rounds For time of:
400m Run
30 Pull-ups
20 Box Jumps (24,20)

 

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“I love the fight against myself.” -Lotta

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Friday, June 27, 2014

Workout: 21-15-9 reps for time of:
Squat Cleans (135,95)
Handstand push-ups

Accessory: 3×15 Hip Extensions
3×15 Slow Abmat Sit-ups

 

IMG_20140625_170849Meet Asset. He is one of our newest members of CFBT.

“Splits, no problem.”

A friendly reminder, CFBT will be closed for the 4th and 5th of July. 

Enjoy some Seattle sunshine!!

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