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Daily Wods view all

  • Tuesday 6/30/2015

    Workout of the Day
    A.
    Four sets of:
    Good Mornings x 6 reps @ 3011
    Rest 30 seconds
    Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
    Rest 30 seconds
    Banded Hip Bridges x 25 reps
    Rest 30 seconds

    B.
    Every 5 minutes, for 15 minutes (3 sets):
    15 Pull-Ups
    30 Push-Ups
    45 Air Squats

    Complete each set as quickly as possible and note times for each.

  • Monday 6/29/2015

    Workout of the Day
    A.
    Every 2 minutes, for 18 minutes:
    Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
    (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
    Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Minutes 5-6, 11-12 & 17-18:
    45-60 seconds of L-Sit or L-Sit Progression with Boxes

    B.
    Every 3 minutes, for 15 minutes (5 sets):
    Run 300 Meters
    10 Burpee Box Jump-Overs (24″/20″)

    Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

  • Friday 6/26

    Workout of the Day
    A.
    Back Squat
    *Set 1 – 5 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 3 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%
    *Set 6 – 1 rep @ 101+%
    OPTIONAL – 1 rep @ 103-105%
    Rest 2-3 minutes between sets

    B.
    Complete rounds of 21, 15 and 9 reps of:
    135/95 lb Front Squat
    Toes to Bar

  • Thursday 6/25

    Workout of the Day
    A.
    Every two minutes, for 20 minutes (10 sets) of:
    Halting Clean Deadlift + Clean Pull + Power Clean + Clean

    Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.

    B.

    Grace 135/95

    Annie 50,40,30,20,10. Double Unders and Butterfly Sit-ups

  • Wednesday 6/24th

    Workout of the Day
    A.
    Every 6 minutes, for 30 minutes (5 sets):
    Run 400 Meters
    12 Overhead Squats (155/105 lbs)
    12 Chest-to-Bar Pull-Ups
    12 Box Jump-Overs (24″/20″)

    B.
    Three sets of:
    Supine Ring Rows x 10-12 reps 
    Rest 60 seconds
    Face-Down Chinese Planks x 60 seconds
    Rest 60 seconds

Recent News

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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