Workout Blog

1/23/2017-MONDAY WOD

Punishment league week 3
"Lights Out"
Courtesy of Kirkland CrossFit

Complete as many rounds and reps as possible in 15 minutes of:

RX DIVISION
4 Cleans
8 Lunges with Kettlebell
8 Pull-Ups
8 Lunges with Kettlebell
32 Double-Unders

Rx Men use 135 lb for the clean
Rx Women use 95 lb for the clean

Rx Men use 53 lb kettlebell for the lunge
Rx Women use 35 lb kettlebell for the lunge

SCALED DIVISION
4 Cleans
8 Lunges with Kettlebell
8 Jumping Pull-Ups
8 Lunges with Kettlebell
32 Single-Unders

Scaled Men use 115 lb for the clean
Scaled Women use 75 lb for the clean

Scaled Men use 44 lb kettlebell for the lunge

Skill/Strength

Add 10# to 3rm back squat

then...

5 @ 65% of 3 RM
5 @ 75% of 3 RM
Max @ 85% of 3rm

 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