Workout Blog

11/18/2016-FRIDAY WOD

Strength
3 rounds not for time..
10 back rack lunges
10 squats
10 lunges
same weight across

Metcon
Open workout 15.4
Complete as many reps as possible in 8 minutes of


3 handstand push-ups


3 cleans (185/125)


6 handstand push-ups


3 cleans


9 handstand push-ups


3 cleans


12 handstand push-ups


6 cleans


15 handstand push-ups


6 cleans
18 handstand push-ups


6 cleans


21 handstand push-ups


9 cleans


Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

temp-post-image

 Monday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

3:30PM

4:30PM

5:30PM

6:30PM

     

 

Tuesday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

4:30PM

5:30PM

6:30PM

 

Wednesday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

3:30PM

4:30PM

5:30PM

6:30PM

  7:30PM *Yoga

   

 

Thursday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

4:30PM

5:30PM

6:30PM


 7:30PM *Barbell club

 

Friday

5:30AM

6:30AM

9:00AM

11:00AM

NOON

3:30PM

4:30PM

5:30PM

 


Saturday

            10:00AM

CONTACT US

keep in touch

South Seattle Crossfit

4101 West Marginal Way SW #B9,

Seattle, WA 98121

Phone. 2069322696

Email. info@southseattlecrossfit.com