Monthly Archives: Sep 2019

CrossFit WOD, September 21, 2019

Saturday, September 21st Brief Happy Birthday Wes! Come out to the Cascade Classic and watch and watch teams from all over the North West throw down! Magnuson Park is located at 6310 NE 74th St, Seattle, WA 98115 Metcon Metcon (Time)...

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Saturday, September 21st

Happy Birthday Wes! Come out to the Cascade Classic and watch and watch teams from all over the North West throw down! Magnuson Park is located at 6310 NE 74th St, Seattle, WA 98115 A) In Teams of 3, complete the following for time:60 Clean and...

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Friday, September 20th

Come out to the Cascade Classic this weekend in Seattle and watch your fellow piers throw down! A) On the minute, for 10 minutes: 1 snatch (power or squat)+2 overhead squats Work up to and beyond your weight for the workout today—you should feel...

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CrossFit WOD, September 19, 2019

Thursday, September 19th Gymnastics Metcon (AMRAP – Reps) Gymnastics skills day! On the minute, for 10 minutes Chest to bar/Pull-up x 3-7 reps If you’re not to kipping pull-ups, choose an option that will get you closer to your...

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Thursday, September 19th

A) Gymnastics skills day!On the minute, for 10 minutes:  Chest to bar/Pull-up x 3-7 reps If you’re not to kipping pull-ups, choose an option that will get you closer to your strict pull-up:Static Hang x 15-20 sec2 Negatives … B) 18 minute...

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Wednesday, September 18th

A) 12 minutes for quality:10 cal row10 muscle snatchs (light)Crab walk x 25m10 banded pull-aparts Get shoulders warm and ready to get PUMPED. B) 15 minute AMRAP10 bench press3 Rope Climbs  Add weight to bench press as you go. Weight should be...

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Tuesday, September 17th

Happy Birthday Dyan! A) 7 rounds:2 min on, 2 min off:15 wall balls12/10 calorie assault bike Max burpee to plate in remaining time Transition times matter on this one. Bike and get straight to the burpees. Score is total number burpees each...

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Monday, September 16th

How To Get Out Of A Rut Those last few weeks of summer can be brutal. You’re squeezing in the last vacations, family visits, BBQs … Then, BAM—school starts. All the sudden there’s traffic everywhere, you’ve got a new commute to deal with, and...

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