Monday | Have You Met “Fran” Yet? – CrossFit Seattle Gym in Queen Anne
May 6, 2012 | 
Author Dane’s 1st time doing “Fran” RX
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm, 7pm
CrossFit Essentials
6pm
WOD
1.
Back Squat (Week 3)
5 x 75%
3 x 85%
1+ x 95%
2.
“Fran”
21-15-9
Thrusters, 95/65
Pull-Ups
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Watch:
Posted in BEST TRAINER IN SEATTLE, crossfit, CrossFit Seattle, seattle crossfit, WOD | 
Tags: Bench mark, CrossFit, CrossFit Seattle, Fran, Girls WOD | 
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Saturday | Team WOD Day Are The Best Days | CrossFit Seattle Gym in Queen Anne
“We don’t die, we multiply!!!”
WOD Schedule
9am
Team WOD
(Teams of 4)
1000m row/800m run
25 One Legged Squats, alternating
15 Hang Cleans, 155/95
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Recommended Equipment of the Day: SR-1 Rogue Bearing Speed Rope
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Watch:
Posted in BEST TRAINER IN SEATTLE, crossfit, CrossFit Seattle, seattle crossfit, WOD | Tags: cross fit, CrossFit Team WOd, queen anne gyms, seattle crossfit gyms, team wod | No Comments »
Friday | Have You Met “Christine”? | CrossFit Seattle Gym in Queen Anne
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm
WOD
1.
Deadlift (Week 2)
3 x 70%
3 x 80%
3+ x 90%
2.
“Christine”
3 rounds
500m row
12 Deadlift (Body Weight)
21 Box Jump, 20/16
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Posted in crossfit, CrossFit Seattle, deadlift, seattle crossfit, WOD | Tags: Box Jumps, Christine, crossfit and seattle, CrossFit Seattle, deadlift, queen anne crossfit | No Comments »
Thursday | AMRAP 20 Minutes Are Always Awesome | Seattle CrossFit Gym in Queen Anne
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm, 7:30pm
CrossFit Essentials, “Graduation Day”
7am, 5:30pm
WOD
1.
AMRAP 20 minutes
40 Double Unders
10 Wallballs, 20/14
15 KB Swings, 53/35
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Wednesday | Strength Day | CrossFit Seattle Gym in Queen Anne
WOD Schedule
6am, 9:30am, 12pm, 5pm, 6pm, 7pm
CrossFit Essentials, “Graduation Day!!!”
6pm
WOD
1.
Press (Week 2)
3 x 70%
3 x 80%
3+ x 90%
2.
1600m run
50 V-ups
50 Knees to Chest
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Tuesday – Fight Gone Bad Style WOD Today!!!
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm, 7:30pm
CrossFit Essentials
7am, 5:30pm
WOD
3 rounds
1 minute SDLHP, 75/55
1 minute Push-up
1 minute Air Squats
1 minute Push Press, 75/55
1 minute Row
1 minute Rest
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Monday – Tabata Mash-Up – Seattle CrossFit Gym in Queen Anne
- Corey Mcgee and Joe Bauer Back Squatting outside in the Sun
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm, 7pm
CrossFit Essentials
6pm
WOD
1.
Back Squat (Week 2)
3 x 70%
3 x 80%
3+ x 90%
2.
“Tabata Mash-Up”
Back Squat, 65/45
Press, 65/45
Deadlift, 65/45
Sit-ups
*traditional “Tabata” protocol, 20 seconds on, 10 seconds off for 8 rounds, however alternate movement every interval
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Saturday | Team WOD Seattle | CrossFit Seattle Gym in Queen Anne
WOD Schedule
9am
Team WOD
(teams of 4)
1 Hill Run
100 Front Squat, 135/95
100 HSPU
100m Lunges (as a team)
1 Hill Run
*Only 2 people can work at a time while the others rest unless noted (i.e. Lunges)
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Watch:
For all you photographer junkies!!! Enjoy!
Friday | Have You Met “Annie”? | CrossFit in Queen Anne
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm
WOD
1.
Deadlift (Week 1)
5 x 65%
5 x 75%
5+ x 85%
*last set max reps
2.
“Annie”
50/40/30/20/10
Double Under
Sit-ups
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Watch:
We love Kelly Starrett over here at StoneWay CrossFit, not only does he have a ton of helpful tips he’s a fellow CrossFitter. If you haven’t heard of or experienced a Mobility WOD we recommend you try one TODAY!!!
Posted in BEST TRAINER IN SEATTLE, crossfit, CrossFit Seattle, deadlift, seattle crossfit, WOD | Tags: crossfit in seattle, CrossFit Seattle, personal training, queen anne gyms, wod | No Comments »
Thursday – What Do You Want To Better At?
CrossFit Essentials (5:30pm class) just after Class #2
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm
CrossFit Essentials
7am, 5:30pm
WOD
1. Skills
Time to work on something we want to get better at. So what do you want to get better at? Gymnastics? Olympic Lifts? Mobility? What?
(10-12 minutes time limit)
2.
AMRAP 15 minutes
Max Handstand Hold
15 Pull-ups
400m run
Posted in BEST TRAINER IN SEATTLE, crossfit, CrossFit Seattle, seattle crossfit, WOD | Tags: bootcamp, cross fit, crossft and seattle, seattle personal training | No Comments »
