Workout Blog

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

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"Bowen"
3 rounds for time
800m run
7 deadlifts (275/185)
10 burpee pullups
14 single arm kb thrusters (53/35)(7 on each arm)
20 box jumps (24/20)

Cashout
5 laps down and back Ab scooter
Or
50 Ab rollouts

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Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

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Strength
Find a heavy complex
2 hang squat cleans + 2 full cleans

Metcon
17 minute ladder by 2s
Power clean(135/95)(185/125)
HSPU
Front squat(135/95)(185/125)
Ring Dips

Cashout
3x:30 nose to wall handstand hold

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Metcon(conditioning)
5 rounds for time
Run around monument
40 RKBS(53/35)(70/53)
20 air squats(FS 135)

Skill cashout
5 rope climbs (legless)

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Strength
Find a 5RM bench press

Metcon
For time
100 sit-ups
80 double unders
60 toes to bar
40 double unders
20 tuck-Ups
1:00 hollow hold

Cashout
2:00 max wall balls(20/14)(30/24)

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Strength
Build to a heavy complex
1 full snatch + 2 OH squats

Metcon
12 minute AMRAP
5 Hang power snatches(95/65)(135/95)
10 Chin-ups
15 Burpees over the bar
10/7 cal row

Core cashout
3x15 back ext

Join us for a super fun Saturday workout-10am @ South Seattle CrossFit

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Strength
4x3 push press, building

Metcon
"Loredo"
6 rounds for time
24 air squats
24 push-ups
24 walking lunges
400m run

Cashout
3xmax T2B

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Strength
3x2 snatch pull (AHAP)
3x2 power snatch (AHAP)

Metcon
For time
10-8-6-4-2
Double kb Russian swings (53/35)(70/53)
Kb Shoot throughs
*farmer's carry across gym between movements, so each movement is done on opposite sides of the gym
**10 minute time cap

Cashout
20 Glute ham raise or barbell good mornings

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Skill
In partners
3 rounds
Partner A- 250m row sprint
Partner B- double Kb front rack hold(53/35)(70/53)
Switch
Repeat
Both partners do both movements 3 times

Metcon
4 rounds for time
31 back squats (95/65)(135/95)
12 hang power cleans(95/65(135/95)

Cashout
20 Side plank leg raises (each side)

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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