Workout of the Day

What to expect in daily CrossFit programming

We are very purposeful in our programming. We understand that your fitness needs will differ throughout the year, and we want to take advantage of various motivations, as well as support your lifestyle at any given time. So we structure the year around main events like the holidays, the CrossFit Open, and getting ready for summer!

Every CrossFit class includes a warmup and joint prep. Joint prep has been developed alongside Dr. Michael Ross at Seattle Sports Chiropractic and Rehabilitation. It’s an opportunity for us to strengthen common weaknesses and increase range of motion in the safest way possible.

Each CrossFit class also includes Strength and Technique (S/T), and then finishes with the WOD, aka the “Workout of the Day.”

See below for the S/T and WODs for this week:

CrossFit Programming 3/18/19 - 3/23/19




5×5 @ 75%


14 Min AMRAP

21 KB Swings (53/35)

15 Sit Ups

9  Handstand Push Ups

400m Run

L1- 26/18, Dumbbell Z-Press

L2- 35/26, Jackknife HSPU

Rx- above

Comp- 70/53, Strict


Bonus Work:


Ring Dips

Power Cleans (95/65)

Competitive Athlete Bonus Work:

Every 10 Minutes for 30 Minutes

Row 2,000/1,750m



Front Squat 4×3 at 87.5% Rest as needed


2 Rounds

500m Run (around the block)

20 Thrusters (95/65)

10 Chest to Bar Pull Ups

L1 – Jumping Chest to Bar Pull Ups, 45/35

L2 – Banded Chest to Bar Pull Ups, 75/55

Rx – Above

Comp – With Weight Vest (115/75)


Bonus Work:

6 Min ABS

2 Rounds

1 Min Plank

1 Min Side Plank

1 Min Other Side Plank


Competitive Athlete Bonus Work:

4 Rounds

20/15 Calorie Ski

9 Strict Ring Dips

Rest: 90



EMOM for 10 Minutes 1 Squat Clean and Jerk at 80%



10 Rounds

3 Shoulder to Overhead 155/105

20 Double Unders

L1- Find a safe weight, single unders

L2- 115/75

Rx- Above

Comp- 185/135

In-Class Bonus Work:


10 Deadlifts 135/95

10 Thrusters 135/95

Competitive Athlete Bonus Work:

12 Min AMRAP

10 Deadlifts 135/95

10 Thrusters 135/95




Split Jerk

4×3 AHAP



4 Rounds

20 Push Ups

15 Overhead Squats (95/65)

10 Pistols

L1- 45/35, Box Pistols

L2- 75/55, Assisted Pistols

Rx -Above

Comp- 135/95

Bonus Work:

400m Run

21 KB Swings

12 Pull Ups

21 KB Swings

400m Run

Competitive Athlete Bonus Work:

30-50 minutes on the bike at a comfortable pace



33-27-21-15-9 reps for time of:
Chest-to-bar pull-ups
Time cap: 20 minutes
Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups


Hero WOD

Andrew Nuttall  | Age 30

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.



10 Handstand Push Ups

15 Deadlifts (250/185)

25 Box Jumps (24”/20”)

50 Pull Ups

100 Wall Balls (20/14)

200 Double Unders

400m Run with a 45/35 plate

L1- Strict Press, Find a safe DL weight, Plate Jumps, 10/6, Single Unders

L2- Scaled HSPU, 155/105, 20”/16”), 14/10

Rx- above



Metcon Programming 3/18/19 - 3/23/19

Monday WOD

Every 5 Min for 20

400m Run

ME Squats

Tuesday WOD

4 Rounds

5 Min AMRAP/ 1 Min Rest

20 KB Swings

15 Squats

10 Sit Ups

15 Push Ups

20 Goblet Step Ups

Wednesday WOD

30 Min EMOM

5 Wall Balls

3 Push Ups

1 Pull Up

Thursday WOD

10 Min AMRAP

500 Row

10 Wall Balls

10 Dumbbell Thrusters

10 Sit Ups

Rest 4 Min

10 Min AMRAP

500m Row

10 MedBall Russian Twists

10 Dumbbell Lunges

10 Push Ups


Friday WOD


Sit Ups

Dumbbell Snatches