WOD

Monday, September 24th

By Travis Schliesser   There will be some updates posted tomorrow as we work through some exciting changes happening with the gym.  What’s the Definition of Health? – JSTOR Daily A) 10 Minute AMRAP Run 1000 meters  100 Double Unders ...

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Saturday, September 22nd

By Travis Schliesser   Come to the Cascade Classic and cheer on Terry and Paetynn!  It’s located at 7400 Sand Point Way NE, Seattle, WA 98115.  Building 30.  Event start at 8am.  A) In teams of 3… 4 Rounds: In 5 Minutes… 400m Sprint...

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Friday, September 21st

By Travis Schliesser   Martin Tye Deadlifts 500kg to Win World’s Strongest Disabled Man -BarBend 3 sets of: Back Squat x 5 reps rest 2 minutes  Add 5-10 pounds to last week B) For Time 15-9-6 Power Cleans 115/75 Push Jerks 115/75 The loading...

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Thursday, September 20th

By Travis Schliesser    How We Walk Depends on Who We Walk With and Where We Live– NY Times 5 Benefits of Heavy Thrusters -BarBend A) On the minute, for 35 minutes (5 Rounds): Min 1: 12/10 Calorie Row  Min 2: Max Dumbbell Bench Press...

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Monday, September 18th

By Travis Schliesser   Why I Stopped Running After 51 Years -Starting Strength A) Every 2 Minutes for 16 Minutes (8 sets): 3 Position Hang Clean (High Hang + Hang + Low [1″ off floor] Hang Clean) Pause for 2 seconds at each Hang position...

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Monday, September 17th

By Travis Schliesser   Happy Birthday Dyan!! How This 97-lb Woman Became the IPF’s Strongest Lifter -Athlete Daily With a running clock… A) 00:00-10:00 10 Minute AMRAP 5,10,15,20,25,..etc Bike calories Row calories rest 5 minutes  B)...

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Saturday, September 15th

By Travis Schliesser    A) Every 2 minutes, for 20 minutes (10 sets): 10/7 Assault Calories  2 Power Cleans Build over the sets  B) 10 Minute AMRAP 8 Toes To Bar 10 Front Rack Lunges 115/75 This is a little ab and booty session and can be a...

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Friday, September 14th

By Travis Schliesser   Midline Stabilization in the Squat CrossFit Journal (video) A) 3 sets of: Back Squat x 5 reps rest 2 minutes  Add 5-10 pounds to last week B) “Helen” 3 Rounds for Time: 400m Run 21 Kettlebell Swings 53/35...

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