WOD

KRAKEN CROSSFIT, BALLARD'S BEST CROSSFIT PROGRAM! CONTACT US: (206) 789-5010

Monday 23MAR20

3/22/2020

Strength:
Every 2 Minutes x 5 Sets
- 10/Leg Bulgarian Split Squat (added weight optional)
- 12 Elevated (feet) or Hand-Release Push-Ups

Met-Con:
AMRAP x 10 Minutes
Reps of 2, 4, 6, 8, etc.....
- Alternating Pistol Squat (Scale to chair or couch, Step-Ups or Lunges)
- Burpee + Tuck Jump

Saturday 21MAR20 Home Workout

3/20/2020

A. 9 Minute EMOM
Minute 1: 20 Hollow Body Rocks
Minute 2: 2 Wall-Walks or 4 Inchworm w/ Push-Ups
Minute 3: :40 Wall Sit

B 5 Rounds For Time of....
10 Handstand Shoulder Taps (5/side) or Full Plank with Shoulder Taps (10/side)
15/Side Sit - Throughs
20 Alternating Jump Lunges (Sc: no jumping or, Single-Leg Glute Bridge)

Friday 20MAR20 Home Workout

3/19/2020

Thursday 19MAR20 Home Workout

3/19/2020

Wednesday 18MAR20 Home Workout

3/17/2020

Tuesday 17MAR20 Home Workout

3/16/2020

*Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.

Monday 16MAR20 Home Workout

3/16/2020

Saturday 21MAR20

3/14/2020

Team WOD
Teams of 3 For Time (35:00 Cap)
One person works at a time
"DT"
(5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105)
100/70 Cal Bike
"DT"
(5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105)
100/70 Cal Bike
"DT"
(5 Rounds of 12 9 6 Deadlift, Hang Power Clean, Push Jerk 155/105)

Friday 20MAR20

3/14/2020

Strength:
Bench Press Accessories, 10-12 Mins, Perform as Superset
1a) 4x8ea Single Arm DB Bench Press
1b) Max Ring Dips (Sc: Banded or 1-leg assist)
Metcon:
Hero WOD Morrison (30:00 min cap)
50-40-30-20-10
Wall Balls
Box Jumps
KB Swings

Thursday 19MAR20

3/14/2020

Strength:
0-8 Mins - Build to 82%-85% of 1RM Squat Snatch
8-20 Mins - Every 2 Mins (6 Sets) Complete the Following:
1 Squat Snatch
1 Below the Knee Hang Squat Snatch
1 Hang Squat Snatch

Metcon:
7 MIN AMRAP
Ascending Ladder of:
HSPU (Sc. Highest progression (2 Ab-Mat max) or Pike Push-Ups)
C2B (Sc. Jumping C2B)
2-4-6-8-10….

WE'RE SOCIAL:

“...it is said that if a kraken were to lay hold of the largest man-of-war, they would pull it down to the bottom...”

“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

Ballard Neighborhood Seattle, WA 98107

CrossFit Journal: The Performance-Based Lifestyle Resource

Kraken Crossfit© 2014 | 5301 Leary Avenue NW, Seattle, WA 98107 | (206) 789-5010 | kyleh@olympicathleticclub.com