Category Archives: Workout of the Day

Wednesday, March 19, 2014

Workout: Back Squat: 5-5-5-5-5 reps

Accessory: 3×20 Hollow Rocks

Fantastic example of our CrossFit community.

CFBT you guys ROCK!

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Tuesday, March 18, 2014

Skill: 12 minutes to work Clean technique, do not go above 75%-80% of your 1 rep max

Workout: “Elizabeth”

21-15-9 reps for time of:
Clean (135,95)
Ring Dip

Accessory: 3×20 Strict Push-ups

CrossFit Belltown was featured on CrossFit.com today!

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Monday, March 17, 2014

Workout: “MEG”
For time of:

10 Burpees

20 Pull-ups

30 Box Jumps (24/20)

40 Dumbell Power Clean and Jerks, (35,20)

50 Squats

40 Dumbell Power Clean and Jerks (35,20)

30 Box Jumps (24/20)

20 Pull-ups

10 Burpees

Accessory:

Accumulate 2 minutes in an Lsit.

photo (14)

Kenny+Tali

 

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Saturday, March 15, 2014

Saturday, March 15th Classes

9:30 and 10:30am  BootCamp & CrossFit Classes

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

(CrossFit Basic athletes are welcome to attend either class)

There will be NO BootCamp @ 8:30am -or- Olympic Lifting  @ 11:30

park

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Friday, March 14, 2014

Workout: Complete as many reps as possible in 8 minutes of:

10 Deadlifts (135,95)

15 Box Jumps (24,20)

15 Deadlifts (185,135)

15 Box Jumps (24,20)

20 Deadlifts (225, 155)

15 Box Jumps (24,20)

25 Deadlifts (275, 185)

15 Box Jumps (24,20)

30 Deadlifts (315, 205)

15 Box Jumps (24,20)

35 Deadlifts (365, 225)

15 Box Jumps (24,20)

IMG_20131227_135206Rx Bars are back in stock!!

 

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Thursday, March 13, 2014

Skill: Weighted Pull-ups: 5-5-5 reps

Workout: Two rounds for time of:
Row 500 meters
25 Burpee Box Jump Overs (24,20)

Accessory: 3×10 Strict Toe to Bar

Saturday, March 15th Classes

9:30 and 10:30am  BootCamp & CrossFit Classes

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

(CrossFit Basic athletes are welcome to attend either class)

There will be NO BootCamp @ 8:30am -or- Olympic Lifting  @ 11:30

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Wednesday, March 12, 2014

Workout: Every minute of the minute for 16 minutes minutes of:

Odd minutes: 3 Touch and Go Power Snatches

Even minutes: 5 Deficit Handstand Push-ups

Accessory:  3×15 Back Extensions

image (1)

 

Adam at 14,000 feet above sea level in the Himalayas.

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Tuesday, March 11, 2014

Skill: Push Jerk 3-3-3 reps

Workout: Three Rounds for time of:
10 GHD Sit-ups
10 Push Jerks (135,95)
10 Kettlebell Swings (72,55)

Time Cap: 10 minutes

 

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Monday, March 10, 2013

Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat (185, 135)
Toe to Bar

Accessory: 3×15 Hip Extensions

jennyohsopenJenny hitting a HUGE PR during 14.2! She had never overhead squatted 65# before OR done Chest to bar Pull-ups! On Friday she rose to the occasion, hitting 10 OHS at 65# -AND- getting her first 3 Chest to Bar Pull-ups!  Now THIS is what the Open is all about! I can’t put into words how proud I am of all of you! You all pushed yourself to the limit and I love that a lot of you achieved something you didn’t think was possible!  Congrats to Sam and Lugi who also both got their first Chest to bar pull-ups on Friday.  This is the magic of the CrossFit open.  Thank you all for being so supportive of each other; this is what CFBT is about!

Also, friendly reminder to those of you who have not submitted your 14.2 score! Please do so ASAP, the deadline is 5pm on Monday.

This week we will be doing 14.3 on Friday between 4:30 and 7:30pm.  Heat sheets will be made AFTER 14.3 is announced! Please do not forget to sign up for a heat time.

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Saturday, March 8, 2014

Saturday, March 8th Classes

9:30 and 10:30am  BootCamp & CrossFit Classes

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

(CrossFit Basic athletes are welcome to attend either class)

There will be NO BootCamp @ 8:30am -or- Olympic Lifting  @ 11:30

SURPRISE WORKOUT!

park-300x225

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