Workout Blog

Join us for another fun Saturday workout and then head on up to West Seattle CrossFit to cheer on our competitors at the Battle on Admiral!

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Metcon

20 minute AMRAP
600m run (monument)
10 HSPU(strict)
10 Deadlifts(225/135)(275/185)

Cashout
5 laps Ab scooter

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Strength
Pistol progression work
Muscle up progression work

Metcon
"Barcelona"
14 minute AMRAP
17 Double Unders
8 Bar Muscle Ups(Burpee Pull-ups)
20 Pistols
17 Power Cleans(135/95)

Cashout
2x15 Glute bridges

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Strength
Find a 5RM Push Press

Metcon
3 rounds
5 minute AMRAP
5 burpee box jump over(24/20)(30/24)
5 alt single arm db squat snatches(50/35)
*1 min rest between amraps
**pick up where you left off

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Strength
3 rounds
10 back rack lunges
10 back squats
10 back rack lunges

Metcon
12 minute AMRAP
100 Double unders
50 RKBS(53/35)(70/53)
30 Wallballs(20/14)(30/20)
15 Toes to bar
25 Cal row

Cashout
50 Russian twists, each side

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Strength
5x3 hang squat snatch, building

Metcon
For time...
2 rounds
18 single arm KB Thruster(53/35)(70/53)
18 C2B
Then
2 rounds
12 single arm KB thrusters
12 C2B
*thrusters can be broken however you would like, but each round needs to be even on each arm

Cashout
Tabata sit-ups

Join us for another fun Saturday workout-10am@ South Seattle CrossFit!

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Strength
3x3 snatch pulls, heavy
3x2 power snatches, building

Metcon
"Nancy"
5 rounds
400m run
15 OH Squats (95/65)

Cashout
50 Russian twists with a plate

Strength
5x5 Bent Over Rows

Metcon
20 minute AMRAP
6 Candle sticks
10 T2B
6 TGU(53/35)(70/53) (alternate arms)
10 Deadlifts(185/125)(225/155)

Cashout
50 banded good mornings

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Metcon
4 rounds
2:00 on/2:00 off
10 Front Squats(95/65)(135/95)
Max cal row

Rest 5 minutes

4 rounds
2:00 on/2:00 off
100m sprint
Max AKBS (53/35)(70/53)

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 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