Category Archives: Workout of the Day

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

IMG_20140807_181521

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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Tuesday, August 12, 2014

Workout: Snatch one rep every minute on the minute for 15 minutes.

Accessory: Accumulate 20 Wall walks and 75 Hollow Rocks

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Big Squat. Jeff Chu

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Monday, August 11, 2014

Workout: “Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

track wod

Saturday morning Track Workout was a hit!!

Today is the last day to RSVP for the

Seattle Mariners Game on August 26th!

See Kendra at the front desk

or email us at info@crossfitbelltown.com

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Saturday, August 9, 2014

Workout: Track Workout

Three rounds for time of:
Run 800 meters
Rest 2 minutes

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

Queen Anne Bowl PlayField

 2806 3rd Ave W, 98119

queen ann park

(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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Friday, August 8, 2014

Workout: For time:
50 Wall ball shots (20,14)
10 Muscle-ups
40 Wall ball shots
8 Muscle-ups
30 Wall ball shots
6 Muscle-ups
20 Wall ball shots
4 Muscle-ups
10 Wall ball shots
2 Muscle-ups”

Time cap: 20 minutes

Saturday, August 9, 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

(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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Thursday, August 7, 2014

Workout: “Grace”
For time:
30 Clean and Jerks  (135,95)

OR

“Isabel”
For time:
30 Snatch (135,95)

Time Cap: 10 minutes

Accessory: Accumulate 50 Pull-ups

IMG_20140806_194941

 

Front Squat by Johnny

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Wednesday, August 6, 2014

Workout: Front Squat: 3-3-3-3-3 reps

Accessory: Tabata Burpees

IMG_6629

IMG_6628

IMG_6631

…just do a Burpee

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Tuesday, August 5, 2014

Workout: For time:

Row 300 meters
20 Push Press (135,95)
Row 300 meters
15 Push Press
Row 300 meters
10 Push Press
Row 300 meters
5 Push Press

2014-08-04-18-21-45

Impressive OverHead Squats by Marie and company.

 

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