Tuesday 9-29-15

Strength:

20 min to find heavy Split Jerk

 

WOD

5 Rounds for time:

Run 400m

10 Ring Dips

10 L-sit PU

Monday 9-28-15

Strength:

12 min EMOTM:

Even: 5 DB Step-ups (each leg)

Odd:  30-50 DU

 

WOD

5 Rounds:

Against 2:30 min clock:

5 Bear Complex (135/95)

5 Shuttle Sprints

Rest 1 min
Compare to June

Sunday 9-27-15

Wear Long Socks/Pants!!  ROPE CLIMBS!!!

Strength:

5×5 Deadlift (70-80%)

30 Second Hollow Hold Between Sets

 

WOD

12 min AMRAP:

2 Rope Climbs

9 Thrusters (105/75)

9 KB Swings (70/53)

Saturday 9-26-15

Strength:

5×3 OHS – 80-90%

 

WOD

2011 CrossFit Regionals, Team Event 6:

As a team of 2, 3, or 4…waterfall start:

For time:

Row 20 calories

30 Burpees

30 Two-arm dumbbell ground-to-overhead (45/35lb DBs)

30 Toes to bar

100 foot Overhead walking lunge (45/25lb plate)

50 foot Sprint

Friday 9-25-15

 

Strength:

Every 90 seconds for 12 minutes 2 Squats (85-90%)

 

WOD

CrossFit Open 15.3 Workout

14 minute AMRAP

7 Muscle-ups

50 Wallballs

100 DU

 

Thursday 9-24-15

Strength:

7×2 Split Jerks (85-90%)

 

WOD

4 Rounds for time:

Row 350m

5 Man Makers

10 Box Jump Overs (24/20)

Wednesday 9-23-15

Strength:

7×2 Snatch (full) 85-90%

 

WOD

For time…

400m Run

21-15-9

Hang Power Cleans (135/95)

Pull-ups

200m Run

9-6-3

Hang Power Snatches (135/95)

HSPU (Strict)

Tuesday 9-22-15

Strength:

5 Rounds NFT

10 DB Step Ups

60 second plank between sets

 

WOD

5 Rounds for time:

Run 400m

12 UB Front Rack Lunges (135/95)

Monday 9-21-15

Strength:

7×2 Cleans (full) 85-90%

 

WOD

Tabata Something, Sorta!

DB Thrusters

T2B

Renegade Rows

Burpees to 6” target

 

Rest 60 seconds

ME 800m Run

Sunday 9-20-15

Strength:

Accumulate 400m total farmers carry

 

WOD

12 min AMRAP:

10 Lateral Hops (Over-Back=1)

10 Push-ups

5 Deadlifts (225/135)

Saturday 9-19-15

Strength:

6×4 Push Press

 

Partner WOD

Alternate Rowing 500m

Other person completes max reps:

Pistols

Double Unders

Wall Balls

Hollow Hold (must stop rowing if hold is broken)

Friday 9-18-15

Buy-in:

Run 2400m

 

Remainder of class to complete 5 rounds of:

Bear Complex

7 sets of the following movements

Power Clean

Front Squat

Push Press

Back Squat

Push Press (BTN)

The bar may rest anywhere but the ground during the 7 sets.

Thursday 9-17-15

Strength:

7×3 Cleans (full) @80-85%

 

WOD

10 rounds for time:

10 Burpees

Shuttle Sprint

5 Toes 2 Bar

Rest 30 seconds between rounds

Tuesday 9-15-15

Strength:

8 min, EMOTM

2 Split Jerks (80-90%)

 

WOD

15 min:

Class vs Class

Average distance covered (running)

(Everyone must run at least 800m)

AND

Average weight lifted:

Clean, Squat, Farmer Carry, Russian KBS

Each time you break a set, you must move onto the next movement.

(IE…after 3 touch and go cleans, you set the bar down.  You must now move onto squats and so on…)

Will be divided by total people in class

Monday 9-14-15

Strength:

7×3 Snatch (full) @80-85%

 

WOD

The Chief

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Sunday 9-13-15 (CLOSED!!!)

Attention Slate!

We have 16 members competing in the Elysian Games, and will be closing the gym tomorrow (Sunday).  If you have never checked out a competition, this is a great one to watch (free)!  Come out and cheer for your buddies as they workout with some of the best in the Seattle area!

Fisher Pavilion

305 Harrison Street

Seattle, WA 98109

 

Hope to see everyone out there,

Slate CrossFit Team

Saturday 9-12-15

Strength:

12 min every 90 seconds:

2 Cleans (full) @80-85% +1 Jerk

 

Partner WOD

René

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

 

7 rounds for time of:

Run 400 meters

21 walking lunges

15 pull-ups

9 burpees

 

If you have a 20-lb. weight vest or body armor, wear it.


Each person runs 400m, and must complete at least 5 reps of each movement, per round.

Friday, September 11, 2015 Memorial WOD

For Time: 

2001 Meter Row or Run

11 Box Jumps (30/24)

11 Thrusters (125/85)

11 Burpee Chest To Bar Pullups

11 Power Cleans (170/120)

11 HSPU

11 KB Swings (2pood/1.5pood)

11 T2B

11 Dead Lifts (170/120)

11 Push Jerks (110/75)

2001 Meter Run or Row

Thursday 9-10-15

Strength:

Every 2 /12 min for 20 minutes:

2 Split Jerks (all sets above 85%)

 

WOD

12 min AMRAP:

10 Lateral hops (over-back=1)

10 Hang Power Cleans(115/75)

Bear Crawl (Rig-down and back)

Gym Closure, Sunday, 9-13-15

Attention Slate!

We have 16 members competing in the Elysian Games, and will be closing the gym on Sunday.  If you have never checked out a competition, this is a great one to watch (free)!  Come out and cheer for your buddies as they workout with some of the best in the Seattle area!

Fisher Pavilion

305 Harrison Street

Seattle, WA 98109

 

Hope to see everyone out there,

Slate CrossFit Team

Wednesday 9-9-15

Strength:

7×2 Snatch (full) (70-80%)

 

WOD

5 Rounds, 45 seconds on/15 seconds off (alternating):

Goblet Squats (70/53)

KB Swings

Rest 3 min

5 Rounds, 45 seconds on/15 seconds off (alternating):

Walking Lunges

Burpee Broad Jumps

(May add a weight vest for second part)

Tuesday 9-8-15

Rope Climbs!!! Wear long pants/socks!!!

Strength:

6×4 Squat (80-85%)

Accumulate 15-30 GHD SU during strength

 

WOD

With a partner:

20 Rope Climbs

* One person must be rowing at all times (score is time and distance)

Then….

400m Farmers / Med Ball Carry (one partner has KB/DB, other has medicine ball)

Sunday 9-6-15

Strength:

5×5 OHS (65-75%)

30 Second Hollow Hold between sets

 

WOD

For time…

2 Rounds:

1 Snatch (155/105)

9 Bar Facing Burpees

Rest 30 seconds

3 Rounds

2 Snatches (135/95)

7 Bar Facing Burpees

Rest 1 min

4 Rounds

3 Snatches (115/75)

5 Bar Facing Burpees

Saturday 9-5-15

Skill:

15 min to find a max height box jump

 

Partner WOD

20 min AMRAP (one partner working at a time):

Run 400m

50 Squats

50 SU

200 DU

50 HR Push ups

50 Box Jump Overs (alternating)

Friday 9-4-15

Strength:

5x Clean complex (hang power, hi-full, 3 second FS)

5×3 Clean Pull (105-110%)

 

WOD

“Confused, heavy, running, Fran”

For time…

21 C2B PU

6 Thrusters (135/95)

15 C2B PU

9 Thrusters (135/95)

9 C2B PU

12 Thrusters (135/95)

100m run each time you drop barbell or off of PU bar

Thursday 9-3-15

Strength:

12 min: work up to heavy split jerk double

3x 2 reps @90% of heaviest (rest 90 seconds between each)

 

WOD

4 Rounds for time:

Row 300m

DB Walking Lunges (35/20) – 1 gym length

30 SU

7 HSPU

Wednesday 9-2-15

Skill:

Weakness day!!

10 min EMOTM:

1st weakness

Rest 5 min / set-up for next EMOTM

10 min EMOTM:

2nd weakness

May choose up to three and do an even/odd EMOTM for the first 10 min

 

Immediately followed by:

4x400m Run (work:rest=1:1)