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The workout for today.
Daily calendar and events schedule.
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
For those of you that don’t know Lindsay Brandon is leaving for NYC and is having a get together Thursday the 30th. Here is the info
Hi friends/loved ones:Just wanted to send out a save the date for a pre-departure fiesta.Why: I’m going to NYC and don’t know when I’ll be back or where I’ll get placed for my second semester externship.When: Thursday July 30thWhere: Golden Gardens OR King’s Hardware if weather is uncooperativeTime: 7pmWhat: Bring yo kids! Dogs! Hell, bring a 40 in a paper bag!Who: The more the merrier. Tell your significant others!Hope ya’ll are beatin’ the heat.xx Lindsay
Workout of the Day
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
Workout of the Day
Every 2 minutes, for 16 minutes (8 sets):
(high hang, mid-thigh, and then from the floor)
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
CrossFit North Seattle – CrossFit Metcon (Time) Saturday 2 Minute – Max Double Unders Max output pull on Rower 2015 Regional 1-mile run 50 overhead squats (135 / 95 lb.) – Scaled for non mutants (95/65lb) 100 GHD sit-ups – Scaled for non mutants (Sit Ups) 150 double-unders 50 sumo deadlift high pulls – Scaled […]MORE INFO
This recipe is brought to us by Theresa, one of the hardest working kindergarten teachers at Crossfit North Seattle. Thank you Theresa! Ingredients 1 1/2 cups almond meal 1/2 tsp sea salt 2 heaping TBSP coconut oil, melted 2 TBSP honey 2 tsp vanilla 1/2 cup of lemon juice 3 organic eggs 1/4 cup raw honey (or […]
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