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Daily Wods view all

  • Monday

    Metcon (Time)
    12 Deadlifts
    9 Hang Power Clean
    6 Jerk
    Round 1 at 135/95lbs
    Round 2 at 155/110lbs
    Round 3 at 175/ 125lbs
    Round 4 at 185/135lbs
    Round 5 at 225lbs/155lbs
    Record weight to comments
    Metcon (Time)
    12 Deadlifts
    9 Hang Power Clean
    6 Jerk
    5 Rounds
  • Saturday and Sunday

    Team WOD
    Round 1: 1 Mile total team relay run with 8 lb ball (or 200m PP)
    Round 2: Max Clean Jerk – Team Average – 10 min Max/3 attempts each
    Round 3: 10 Burpee Toes to Bar, 20 m lunges, 8 rounds PP


    DL 115/185lb 10,9,8,7,6,5,4,3,2,1

    10 M Bear Crawl

    1 Arm Burpee 10,9,8,7,6,5,4,3,2,1
    10 M Bear Crawl

  • Friday

    Skill: Rope Climb
    Strength: Bear Complex
    WOD: 7 Minute Ladder Climb
    Review of Rope Climbing Variations and Progression
    Bear Complex (EMOTM 10: 1 Per Minute)
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press
    Metcon (AMRAP – Reps)
    7 Minute Ladder Climb:
    1 HandStand Push Up
    1 Box Jump Overs (24″/20″)
    2 HSPU
    2 Box Jump Overs
    3 …
    3 …

    Rx+ = 45#/25# Plate Deficits


  • 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
    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

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

  • 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 […]

  • 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

  • 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 I will post the entries on Facebook and at the Box.

  • Tough Mudder 2015

    Come Join us this year at Tough Mudder Seattle Saturday Sept 19th


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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