Posts

20 Sumo Deadlift High Pulls

20 KB Swings

20 Overhead walking lunges

5 rounds.

posted: 3 Mar 07   ·   Category: PostsNo Comments

Josh

95lbs/65lbs Overhead squat 21 reps

42 Pull ups

95lbs/65/lbs Overhead squats 15 reps

30 Pull ups

95lbs/65/lbs Overhead squats 9reps

18 Pull ups

This was a tough one!

posted: 28 Feb 07   ·   Category: PostsNo Comments

Push Press

3-3-3-3-3-3-3

Front Squat

5-5-5-5-5

posted: 26 Feb 07   ·   Category: PostsNo Comments

Cindy

5 pull ups

10 push ups

15 air squats

Do as many rounds as you can in 20 minutes.

Megan and Kyle back for more

posted: 24 Feb 07   ·   Category: PostsNo Comments

Fight Gone Bad

Row (calories)

Push press (75/55lbs)

Box Jump (20 inches)

Sumo Deadlift High Pull (75/55lbs)

Wall Ball (20/14lbs)

5 Rounds

With the clock running you do as many reps/calories as you can for 1 minute at each station. You get a 1 minute break after all 5 exercises are completed. Repeat for total of 5 rounds.

posted: 23 Feb 07   ·   Category: PostsNo Comments

Overhead Walking Lunges

Shoulder Press

Knee to Elbows

10-9-8-7-6-5-4-3-2-1.

Do we need to say more?

posted: 21 Feb 07   ·   Category: PostsNo Comments

Handstand Push ups

Sumo Deadlift High Pull

Pull Ups

D-ball Slams

Kettle Bell Swings

21-15-9

Renee joins us at Crossfit Westside for her first crossfit workout. She will be back this Tuesday to get some more!!

posted: 19 Feb 07   ·   Category: PostsNo Comments

Cleans

Pull ups

21-15-9

then….

Split Jerk

Knee to elbows

21-15-9

We were training at Crossfit Eastside last week and got to spend time with the fabulous crew down there. We couldn’t believe our minds when Heaton deadlifted 375lbs. We were even more blown away that this guy is turning 50 years old! I guess age doesn’t matter when your crossfitting.

posted: 16 Feb 07   ·   Category: PostsNo Comments

Back Squat

Shoulder Press

Sit ups

Pull ups

21-18-15-12-9-6-3

For time.

Carmen scores 1:42.6 on her 500 meter row! Great job Carmen.

Come join us in Seattle for the Big Climb! March 18th we will be joining Crossfit Eastside to raise money for leukemia by marching up 69 floors.  Hope you can come out and play with us!

posted: 13 Feb 07   ·   Category: PostsNo Comments

5 stiff leg deadlift

5 hang squat clean

5 front squat

5 push press

5 back squat

As many rounds as you can get in 20 minutes.

Use the same bar.

Training O-lifts with Dan up at SFU.

 

posted: 9 Feb 07   ·   Category: PostsNo Comments