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Daily Wods view all

  • Thursday

    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)
    Row (Calories)

    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 30th
    Where: Golden Gardens OR King’s Hardware if weather is uncooperative
    Time: 7pm
    What: 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
  • Wednesday

    Workout of the Day
    A.
    Five sets of:
    Back Squat x 10 reps @ 30X0 135/95
    Single Arm Kettle bell Rows x 10 reps each arm @ 2111 53/35
    Heavy Kettlebell Swings x 10 reps 62/44
    Dumbbell Shoulder Press x 10 reps @ 20X1 40/25
    Rest 2 minutes

  • Tuesday

    Workout of the Day
    A.
    Weighted Pull-Up
    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

    B.
    Complete as many reps as possible in 7 minutes of:
    3 Thrusters (95/65 lbs.)
    3 Pull-Ups
    6 Thrusters
    6 Pull-Ups
    9 Thrusters
    9 Pull-Ups
    12 Thrusters
    12 Pull-Ups
    15 Thrusters
    15 Pull-Ups
    18 Thrusters
    18 Pull-Ups

  • Monday

    Workout of the Day
    A.
    Every 2 minutes, for 16 minutes (8 sets):
    3-Position Clean
    (high hang, mid-thigh, and then from the floor)

    B.
    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.)

  • Danny

    20 minute AMRAP of:
    30 Box Jump, 24″ 20″
    20 Push Press, 115# 75#
    30 Pull-ups
     
    AMRAP – Rounds and Reps

Recent News

  • Sunday Funday

    CrossFit North Seattle – CrossFit Metcon (Time) Funday Muscle-up Transition Drill 3 Rounds •V outs •Muscle up transition •Front support turn outs kip up to muscle up progression Team/Partner Relay 3 rounds each person 200m run 50 Thruster (65/35) 200m run

    MORE INFO
  • Super Saturday

    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
  • 7/10/2015

    CrossFit North Seattle – CrossFit Metcon (Time) Metcon Metcon of the Day B. Every 6 minutes, for 18 minutes (3 sets), for times: 135/95 lb. Hang Power Snatch x 10 reps 24″/20″ Box Jump Overs x 20 reps Run 400 Meters

    MORE INFO
  • Tank Top and T-Shirt Competition

    Send in a Logo or quote for a t-shirt or tank top and the top three will get printed. Send to Danjleinonen@gmail.com I will post the entries on Facebook and at the Box.

    MORE INFO
  • Tough Mudder 2015

    Come Join us this year at Tough Mudder Seattle Saturday Sept 19th https://toughmudder.com/events/2015-seattle

    MORE INFO

Recipes view all

  • paleo-blueberry-lemon-bars

    Theresa’s Paleo Blueberry Lemon Bars

    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 […]

  • ButternutSquash

    Elaine’s Curried Butternut Squash Soup

    This recipe makes about 3 1/2 cups of thick soup. Its also makes a delicious gravy for chicken, turkey or baked vegetables. You will need a blender to puree the ingredients after cooking.

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