Tuesday 2-28-17

5 Rounds
B1) 8 Bench press (increasing)
B2) 8 reps BtN Push Press (increasing)

6 Muscle-ups
30 Wallball (20/14)
12 Handstand Push-ups
15 Power clean (135/95)

12 Ring rows
20 Wallballs (14/10)
3 wall walks (w/2 sec pause)
15 Power Cleans (75/55)

12 Ring Dips
30 Wallballs (20/14)
6 wall walks (w/5 sec pause)
15 Power cleans (95/65)

L3: Written

Monday 2-27-17

20 mins to find new 1RM Front Squat

400m Run
21 KBS (53/35)
12 Pullups

L1: 35/26, Jumping pullups ok
L2: 44/26, Banded pullups ok, half number regular pullups ok
L3: As written

If done early, go for 800m jog or 1000m row at conversational pace.

Sunday 2-26-17

Review OHS
Then on an 18 min clock
Row 1500 and in remaining time establish 3RM OHS

“Tabata That”
Med Ball Cleans (20#/14#) (I know, I know, still recover from Friday night people)
Kettlebell Swings (53#/35#)

Saturday 2-25-17

4 Rounds (looking for quality, not speed)
3 slow Wall walks (plus 10R/10L shoulder taps if possible)
10 Strict Pullups
12 V-ups

Partner WOD:
Partner A
500m Row or 400m Run
50 Double Unders
Partner B
40 ab-mat Sit-Ups
then max effort Blank bar Thrusters

Rest 3 mins and repeat. Switch order if desired.
L1: 100 SU’s
L2: 150 SU’s
L3: Written
L4: 75/55

Score is the number of Thrusters.
Rounds are finished when both partners have completed A and B
A is the pacer – i.e. the faster you get through the rows and DU, the less time you give your partner time to accumulate points.
After Partner A completes their work and tags partner B out (partner B continues working until he/she is tagged), partners switch places. No rest here – get right to the rower as your partner will start ab-mat sit-ups as soon as they tag you.

Friday 2-24-17

Reminder! Normal classes at 6am, 9am and noon.
Gym will be open again at 4pm and heats will start from 5 to 7!

CrossFit Open Workout 17.1

For Time:
10 Dumbbell Snatch, alternating, 50#/35#
15 Burpee Box Jump Overs, 24”/20”
20 Dumbbell Snatch, alternating
15 Burpee Box Jump Overs
30 Dumbbell Snatch, alternating
15 Burpee Box Jump Overs
40 Dumbbell Snatch, alternating
15 Burpee Box Jump Overs
50 Dumbbell Snatch, alternating
15 Burpee Box Jump Overs

20 Minute Timecap

There are tons of ways to scale this! So no worries and let’s have fun this year!

Thursday 2-23-17


15-18 mins to progress through Muscle Up transtions found in https://gmb.io/muscle-up/

7 rounds
10 Touch and go (TnG) Power Cleans + 5 Push Jerks (all 15 reps unbroken)
Row 250m (80% pacing)
Rest 60 secs between rounds

Slate CrossFit Friday Night Lights Announcement!

Hi everyone!

You are all cordially invited to this year’s edition of Slate’s Friday Night Lights!

The coaches and I have been talking about this for the past month letting everyone know whats up, but it is time to reveal a lot of the details. (And try to answer any last minute questions)

Starting this Friday night (Feb. 24th) for the next five Fridays, Slate will be participating in the CrossFit Open.

Starting in 2015, we started taking the worldwide competition and making it a little more our style, more about our community, and more about having a good time.

Each Thursday evening at 4:30pm, the new TV at the gym will be showing the workout announcement for the following day’s workout. It is pretty fun because no one knows what it will be (although you can earn point for your team by guessing the closest, but more about that later) We will then do whatever the announced workout in all of the Friday classes. The 6am, 9am and Noon class will run as normal, hour long classes and yes, you can still accrue point there as well.

Then the real fun starts at night. For our third year of Friday Night Lights, we have again split the entire gym up into 3 teams (The Blue Barracudas, The Red Jaguars, and the Purple Parrots) When you come into the gym you can see which team you are on up at the big whiteboard. Each of the teams will be able to build points by doing the workouts, bringing in food and beer, bringing friends and family, and also by dressing up in the costume and theme night!

Each team will be vying to win the Slate trophy and honor of the best team of the year. Each person and member will be able to accrue points for their team, boosting their overall score. The scores are broken down into 4 key categories, all to provide balanced competition and fun to the whole experience. Food/Beverage points, Social Media points, Workout points, and Costume/Theme points.

At the end of the open the team that wins will receive the trophy and will get to choose the charity that Slate will donate the collective pool towards. Last year, Slate raised and donated over $900 (!!!) to the Seattle Humane Society at the behest of Team Will. i. AMRAP (we did a rapper pun theme).

Friday Night Lights is honestly my most favorite time of the year and the best event Slate runs. It is Slate at it’s best. We laugh, we work hard, we goof around in silly costumes, have a good beer and encourage everyone to do their best. I can’t wait and am looking forward to you being there and giving it a shot.

Some logistics:

After the noon class ends, Slate will close to set-up the equipment and area for the workout/party. Slate will reopen at 4pm and will be ready for you to begin a coached warmup to prep and get ready for your workout. We will start running heats of the workout starting at 5pm and depending on how long the workout is, run heats throughout the night, usually with the last heat around 7pm. All you have to do is show up between 4:00pm and 6:30pm, sign up for a heat, warm up, and give the workout your best shot.

What is the point scheme?
Each week, you’ll earn point to add to your total. If you have an off week, don’t worry! You can always go after it again the next week!

Food/Beverage points
+ 15 points if you bring food
+ 15 points if you bring beer/beverages
+ 15 points if you email your original recipe (not how to make pop-tarts) to info@slatecrossfit.com
The infamous chip rule! You will lose 15 points if you bring chips without a homemade salsa or dip. This rule is to prevent the Chip Bringing Incident of 2015 from happening again.

Social Media points
+ 5 points for every instagram post captured during Slate’s Friday Night Lights (must use the following hashtags: #slatecrossfit #crossfitgames & #17point number of workout)
+ 5 points for every Facebook check-in from Feb 24th until the last workout on March 24th. (one per day) (New rule)
+ 50 points for every friend and guest you bring.
+ 75 points if that guest also does the workout!
+ 100 points (one time) for every person who writes a Yelp review!
+ 50 points (one time) for every person who submits a Google+ or Facebook rating!

Workout points (for each workout)
+ 10 points for completing the workout regardless of whether you registered or donated
+ 10 points bonus added if you are registered officially for the CrossFit Open at games.crossfit.com
+ 10 points bonus added if donated to the Slate Charity Pool
+ 20 points bonus added if you have registered for the Open and donated to the charity pool
+ 30 points if you PR any movement during the workouts!
+ 50-40-30-20-10 points for the top 5 scores for men and women
+ 5 points for every time you help score someones workout and count their reps!

Costume/Theme points.
+ 10 points if you wear a Slate CrossFit t-shirt on Friday
+ 20 points if you wear a costume on Friday (theme appropriate)
+ 20 points bonus if you do the workout in your costume
+ 150 points Weekly Team Spirit Award. Given the best overall enthusiastic team. So coordinate and let’s see what you can all come up with!
+ 100 points Best male/female costume
+ 100 points Best doggie costume


Week 1
Food: Bacon!
Theme: Celebreties:

Week 2
Food: Food-on-a-stick
Theme: Disney

Week 3
Food: Hawaiian Luau
Theme: Hawaiian/Tropical

Week 4
Food: Ancient Civilizations
Theme: Barbecue

Week 5
Food: Picnic food
Theme: Slate/Team Spirit

Wednesday 2-22-17

Strength Day!

9 mins to review and progress DU’s then
30 secs High Single/High Doubles,
30 secs Crosses,
30 secs rest for 12 mins

3 sets of
Attempts at unbroken
15 T2B
15 GHD
15 Box Jumps

5 rounds
5 Pendlay rows
5 Hip Bridges w/2 sec pause

Tuesday 2-21-17

7 Rounds
A1) 4 Bench press (increasing)
A2) 1-2 Rope climbs

Hang Squat Snatch
Over the bar Burpees

L3: 135/95
L2: 100/70
L1: 75/55

Monday 2-20-17

Work for 16 mins to find HEAVY 5 Rep FS
Note: This is the last week of our mini/hybrid Texas cycle. Next Monday we will be testing a new 1RM!

4min AMRAP
rest 2min
6min AMRAP
rest 2min
All the Way through FOR TIME (10min cap)
400m run
50 Double Unders
40 Slamballs
30 T2B
20 Lateral Plate walks
10 Front Squats 80% of your best in the strength

L1) 2x Single unders ok, V-ups, Pushup plate walks
L2) 3x Single unders ok, Hanging Knee Raise, Box plate walks
L3) Written

Sunday 2-19-17

5 Rounds
Run 250m
Immediately into
6 OHS (increasing)

5 min AMRAP:
Shuttle Sprint (1 Marker, 60 ft and back)
10 Box Jump Overs (24/20)
Rest 1 min
4 min AMRAP:
10 KB Swings (70/53)
10 KB Snatches (Alternating)
Rest 30 seconds
3 min AMRAP:
Max Effort Burpees to a 6” target
L3: Written
L2: 53/35
L1: 35/18, 20/12”

Saturday 2-18-17

Every 90 secs for 8 rounds complete BOTH these movements: 4-10 strict HSPU then 4 Pendlay rows
L1: Pike Pushups
L2: Box HSPU
L3: Strict HSPU

Partner WOD
Partner FGB
1 min Wallballs (20/14)
1 min Push Press (75/55)
1 min Box Jumps (20/20)
1 min Russian KBS (53/44)
1 Min Row for Cals
Partner A reps all the way through while Partner B counts reps and rests,
rotate until both partners have done 3 rounds

L1: Blank Bar
L2: Written

Friday 2-17-17

EMOTM 15mins
1) 12 Stiff legged KB Deadlift
2) Tempo 5R/5L FR BB Bulgarian Split Squats
3) Rest

CrossFit Open 12.5
AMRAP 7 minutes:

3 Thrusters
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups…

L1: Blank Bar, Jumping Pullups
L2: 75/55, Pullups
L3: 100/65

Thursday 2-16-17

15-18 mins to progress through Muscle Up transtions found in https://gmb.io/muscle-up/

25 Box jump overs (24/20)
25 Bar-facing burpees
25 Front Squats (135/95)
Rest 3 mins
25 Front Squats
25 Bar-facing burpees
25 Box jump overs

L1: Step ups ok, Burpees, 75/55
L2: Step ups ok, 105/80
L3: Written

Wednesday 2-15-17

12 mins to review and progress DU’s then
7 rounds:
1 lap HEAVY farmer’s carry,
45 secs AMRAP DU’s, no rest

Row 1500m
40 T2B
Row 1000m
30 T2B
Row 500m
20 T2B
Row 250m
10 T2B

Tuesday 2-14-17

6 Rounds
A1) 5 Bench press (increasing)
A2) 4 behind the neck (BtN) Strict Press

14 min clock
Buy in:
50 Wallballs
10 Hang Squat Cleans
Run 100m

Monday 2-13-17

5×5 @ 90% of last week’s 5RM Front Squat

Lurong Resolution Challenge Re-Test Workout!
AMRAP 10 mins
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30″
20 Hand Release Push Ups
15 Thrusters

Sunday 2-12-17

5 rounds Run 400m and immediatly into 8 OHS (increasing weight) 2 mins rest between attempts

Hang Power Cleans
Push Jerks

Everytime the bar is set down/dropped you must perform full squat clean before continuing on. The squat clean does. It does not count towards the goal number.

Saturday 2-11-17

Atlas Stone play day
Practice and review
Pick a buddy then
EMOTM 10mins
10 alternating Stone to shoulders (5 each)

Partner WOD
Partner Death by
Burpees and Push Press (115/75)
(Partners do work simultaneously)
Minute 1: 4 burpees for Partner A, 4 Push Press for Partner B
Minute 2: Switch movements and increase by one rep.

Rest five minutes from failed minute
5 Squat Cleans (Same weight)
10 Pull-ups
200m Row
(Partners alternate full rounds, 3 each)

L1: Jumping Pullups, 65/45
L2: Banded ok, 95/65
L3: Written

Friday 2-10-17

15 min EMOTM
1) 10 Stiff legged KB Deadlift
2) 6R/6L Barbell Front Rack Bulgarian Split Squats
3) Rest

CrossFit Open 16.4
AMRAP 13 mins

55 Deadlifts (225/155)
55 Wall Balls
55 Calories on the Rower
55 Handstand Push Ups

L3: Written
L2: CrossFit Open 16.4 Scaled
13 Min AMRAP
55 Deadlifts (135/95)
55 Wall Balls
55 Calories on the Rower
55 Hand Release Push-Ups
L1: Coaches Discretion

Thursday 2-9-17

15-18 mins to progress through Muscle Up transtions found in https://gmb.io/muscle-up/

AMRAP 6 min
10 Burpee Pull-ups (bar out of reach if possible)
20 Double KB Lunge Steps
200m Run/250m Row
(Rest 4 min)
10 Burpees
20 Double Russian KBS
200m Run/250m Row

Wednesday 2-8-17

Strength day!

25 mins to find new 1RM Clean and Jerk


3 sets not for time
8-10 weighted hip bridges
10-15 back extensions
10 ring dips (weighted if necessary)

Last 8 mins of class:
Warm up jump rope.
Pick a bug number where you usually fail out.
Hit three sets of DU’s at that number

Tuesday 2-7-17

A1) Spend 7 mins warming up Bench Press then 8-8-8-8 (increasing)
A2) behind the neck (BtN) Strict Press 5-5-5-5 (increasing)

“Slate Day”

Rest 3 mins
3 ME Row for 55/44 cals
rest as needed

Monday 2-6-17

IMPORTANT! No 6am class due to snow. Regular schedule after the early class. I apologize, I didn’t realize it was going to snow so much, I parked at the bottom of the hill last night, true to get it out…. no luck. Jared

Work for 16 mins to find HEAVY 5 Rep FS

Lurong Challenge Workout #4
12 min AMRAP
1 Clean (185/125)
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 Ratio each round

L3: Written
L2: 135/115, Pullups, 1:1
L1: 65/45, Ring Row, 1:1

Sunday 2-5-17

Warm up OHS
5 rounds Run 400m and immediatly into 10 OHS (increasing weight)
2 mins rest between attempts

3 rounds of:
3min AMRAP
5 Power Clean and Push Jerks (135/95)
5 Pistols
Rest 1 min
L1: Weight will vary, Air squats
L2: (95/65) Box Pistols
L3: Written
L4: 185/125

Saturday 2-4-17

Tabata HSPU 3 mins (6rds)
Tabata Handstand holds 4 mins (8rds)
Tabata Hollow holds 5 mins (10 rds)

Partner WOD:
*Partners split half and half.
*One person working at a time
400m farmers carry (200m each) walk together
80 KB walking lunges
80 KB Thrusters
100 T2B
80 KB Thruster
80 KB walking lunges
200 Sit ups

Friday 2-3-17

5 rounds
A1) 10 Stiff legged KB Deadlift
A2) 7R/7L KB Bulgarian Split Squats (temp: 3232)

CrossFit Open 13.2
10 min AMRAP
5 Shoulder to Overhead (S2O) (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24″/20″)

L3: Written, step ups ok
L2: 95/65 (20″/20″)
L1: 75/45 (barbell below the kneecap) (20″/14″)

Thursday 2-2-17

7 mins to refresh and warm up kipping technique.
2 sets of 7 “pops”;
then 3 sets of unbroken work, rest as needed.
Compare to last week and 1-2 Reps to your best set:
8 C2B + 8 Pullups + 8 T2B

AMRAP 4 mins
Row 15/12 cals
20 Alternating DB Snatches

Rest 2 mins

AMRAP 4 mins
10 Overhead DB Lunges
20 Situps

Rest 2 mins

2 mins
Max Effort Burpee Box overs 24/20

Wednesday 2-1-17

Every 90 secs for 6 rounds
2 Cleans + 1 Jerk
Every 90 secs for 4 rounds
1 Clean & Jerk

21 Hang Power Snatch
21 Box Jumps (24/20)
40 Double Unders
15 Hang Power Snatch
15 Box Jumps
60 Double Unders
9 Hang Power Snatch
9 Box Jumps
80 Double Unders
L1: Box height and Snatch weight at coaches discretion, 2x SU’s ok
L2: 75/55, 3x SU’s ok
L3: 95/65
L4: 120/80