Category Archives: Workout of the Day

Tuesday, September 9, 2014

Workout: “Filthy Fifty”
For time:
50 Box jump (24,20)
50 Jumping pull-ups
50 Kettlebell swings (35)
50 Walking Lunge
50 Knees to elbows
50 Push press (45)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders

Time Cap: 30 minutes

lincoln brigham

Coach Lincoln

4th Place World Masters Weightlifting Champion

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Monday, Septemeber 8, 2014

Workout: Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Time Cap: 17 minutes

Accessory: Accumulate 50 Pistols

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Deadlift standoff with Gretchen and Jason

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Saturday, September 6, 2014

Workout: Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2 reps

Accessory: 1,000m Row at 70% effort

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CFBT!!

 

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Friday, September 5, 2014

Workout: 21-18-15-12-9 reps rounds of:
Power snatch (115,75)
Wallball shots (20,14)
Knees to elbows

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Drew taking his work outside

 

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Thursday, September 4, 2014

Workout: 

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Accessory: Accumulate 3 minutes in a Handstand hold

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Penny loves Squat Day!!

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Wednesday, September 3, 2014

Workout: Back Squat: 3-3-3-3-3 reps

Accessory: 3×12 Barbell Goodmornings

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Jon W. holding strong in

a banded plank

 

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Tuesday, September 2, 2014

Workout: Five rounds for time of:
Row 500 meters
7 Thrusters (135,95)

Accessory: Accumulate 3 minute Banded Plank Hold

 

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Awesome handstands on a box

by Mr. Abuna.

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Saturday, August 30, 2014

Workout: “Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell Swings (55,35)
12 Pull-ups

Time Cap: 17 minutes

Accessory: Tabata Hollow Hold, alternating with Tabata Superman Hold, total of 16 rounds.

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Yoga with Sabrena.

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Friday, August 29, 2014

Workout: “Jackie”

1000 meter row
50 Thrusters (45)
30 pull-ups

Time Cap: 14 minutes

Accessory: Spend 10 minutes working on a weakness or mobility

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CrossFit Belltown at the

Seattle Mariners Baseball Game!

 

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Thursday, August 28, 2014

Workout: Push press 3-3-3-3-3-3-3 reps

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

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BootCamp doing work outside the box.

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