Posts Tagged ‘seattle bootcamp’
Monday – Wender 531 Max Back Squats – Seattle CrossFit Gym in Queen Anne
August 5, 2012 | 
Author 
How reps should you get for your “Max reps” today? Just look at the picture, they will tell you how many!
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.
1600m run
50 KB Swings, 53/44
40 Wallballs, 20/14
30 KB Swings
20 Wallballs
10 KB Swings
5 Wallballs
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Watch: Could Erika have done a few more reps?
Posted in crossfit, CrossFit Seattle, seattle crossfit, WOD | 
Tags: back squats, CrossFit, CrossFit Seattle, crossfit seattle gym in queen anne, seattle bootcamp, wendler 531 | 
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Wednesday | Seattle CrossFit Gym in Queen Anne
WOD Schedule
6am, 9:30am, 12pm, 5pm, 6pm, 7pm
CrossFit Essentials
6pm
WOD
1.
Push Jerk
3RM
(10 minute limit)
2.
Press (Week 2)
3 x 70%
3 x 80%
3+ 90
3.
AMRAP 12 minutes
3 KB Swing (each arm)
3 KB Cleans (each arm)
3 KB Push Press (each arm)
3 KB Snatch (each arm)
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Watch:
Thursday I Establish A Goal, Then Plan Accordingly
Meet our newest member to the StoneWay Family Eloise Brazier
WOD Schedule
6am, 9:30am, 12pm, 5:30pm, 6:30pm
WOD
30 Push-ups
40 Lunges
50 Sit-ups
60 Squats
50 Sit-ups
40 Lunges
50 Push-ups
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Watch:
Establish A Goal, Then Plan Accordingly
by Coach Scott
Posted in crossfit, CrossFit Seattle, seattle crossfit, WOD | Tags: crossfit and seattle, goal planning, queen anne gym, seattle bootcamp, seattle crossfit gyms | No Comments »
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!
Wednesday | CrossFit and NorCal CrossFit
Our girl Emily found this photo and shared it with us.
WOD Schedule
6am, 9:30am, 12pm, 5pm, 6pm, 7pm
CrossFit Essentials
6pm
WOD
1.
Push Jerk
3RM
2.
Press (Week 3)
5 x 75%
3 x 85%
1 + x 95%
*last set are for max reps
3.
5 rounds
150m Plate Carry
(carry plate across chest)
24 Step Ups (plate across chest)
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Watch:
CrossFit and SAT Prep at NorCal CrossFit - video [wmv] [mov] [HD mov]
Friday | Gary Taubes and Snatches
Our very own Coach Jess doing a photo shoot
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm
WOD
1.
Deadlift (Week 1)
5 x 65%
5 x 75%
5 x 85%*
*max reps
2.
AMRAP 3 Minutes
20 Snatch Deadlift, 95/65
10 Hang Snatch, 95/65
Rest 2 minutes
AMRAP 7 Minutes
20 Snatch Deadlift, 95/65
10 Hang Snatch, 95/65
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Watch:
Wednesday | CrossFit Prepares For Childbirth
"You can do pull-ups everywhere even at the zoo!" -Coach
WOD Schedule
6am, 9:30am, 12pm, 5pm, 6pm
CrossFit Essentials, #1
6pm
WOD
1.
Press
5 x 75%
3 x 85%
1 x 95%*
*max reps
2.
Team 8K Row
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Read:
Posted in BEST TRAINER IN SEATTLE, crossfit, CrossFit Seattle, seattle crossfit, WOD | Tags: CrossFit, CrossFit Seattle, queen anne gyms, seattle bootcamp, seattle training | No Comments »
Friday | Wender 531: Deadlift, Week 2
Damn it feels good to be Brett!
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm
WOD
1.
Deadlift
3 x 70%
3 x 80%
3 x 90%*
*max reps
2.
5 rounds of:
7 Thrusters, 115/75
7 Burpees
7 Deadlift 115/75
7 HSPU
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Read:
Wednesday | CrossFit Games OPEN Starts Today! | CrossFit In Seattle Competition
WOD Schedule
6am, 9:30am, 12pm, 5pm, 6pm
CrossFit Essentials
6pm
WOD
1.
Max Rep Pull-ups (Don’t fall off the bar)
then……..
100 Sit-ups
(10 minute time limit)
2.
AMRAP 7 minutes
Squat Clean and Jerk, 165/105
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Watch:
Monday | New 7am Classes: Mondays and Fridays | Queen Anne Gyms
WOD Schedule
6am, 7am, 9:30am, 12pm, 5pm, 6pm
*NEW CLASS!!!!!! (New Classes Mondays and Fridays)
CrossFit Essentials
6pm
WOD
Warm-up: Clean
1.
Deadlift
5-5-5
2.
Front Squat
5-5-5
3.
AMRAP 5 minutes
20 Double Unders
10 Sit-ups
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Read:
Endo Block and the Obesity Epidemic
We’ve spent the last two weeks of medical school in our Endocrinology Block. Returning from a much-needed and very restful break for the holidays, I was…….Read Here
Posted in BEST TRAINER IN SEATTLE, crossfit, deadlift, seattle crossfit, seattle pacific university, Uncategorized, WOD | Tags: cross fit, CrossFit, crossfit training, fremont fitness, front squats, queen anne gyms, Seattle, seattle bootcamp, seattle pacific university, seattle personal training, washington crossfit | No Comments »
