KRAKEN CROSSFIT
  • ABOUT+
    • COACHES
    • OUR PHILOSOPHY
    • Contact Us
  • WOD
  • RESOURCES
    • FORUM
  • GETTING STARTED
  • Class Schedule
  • MEMBERSHIP
  • OLYMPIC ATHLETIC CLUB

WORKOUT OF THE DAY​

Get StARTED

Monday 2 May 16

4/30/2016

0 Comments

 
Picture
​S/T
Work to 1RM Front Squat

​MET-CON
4 Rounds for time:
Bear crawl down hall & back
5 front squats @75% of Max today
10 Box Jumps
5 Burpees
10 Push-ups

Front rack mobility drill
See picture above
0 Comments

Saturday 30 April 16

4/29/2016

0 Comments

 
Picture
WARM UP
"Thunderstruck"
burpee on every "Thunder" lyric

​MET-CON
Partner "Murph"
1 mile run, 400m @ a time
while A is running, B starts in on...
20 rounds of:
5 pull-ups
10 push-up
15 Air squat
finish with partners running 1/2 mile each, together
0 Comments

Friday 29 April 16

4/28/2016

0 Comments

 
Picture
S/T
Toes to bar drills and technique
3x10 each
KB double leg lower
arch body rockers
hollow body rockers
KB tuck up "T2B"
1 set of 10 hanging tucked T2B

MET-CON
5 Rounds:
6 rope pull-ups
12 AKBS
200m row
0 Comments

Thursday 28 April 16

4/27/2016

0 Comments

 
S/T
Floor press w/ partner
building wt

MET-CON
15-9-6
lateral box jump over
pike push ups (off box)
*1 minute rest
15-9-6
KB Thrusters
T2B
*1 minute rest
15-9-6
single leg jump rope (15/side)
KB Sit up
*1 minute WALL SIT
0 Comments

Wednesday 27 April 16

4/26/2016

0 Comments

 
Picture
Picture
S/T
CROSSFIT TOTAL
(30 min cap)
Best of three attempts at each
Back Squat
Strict Press
Deadlift
Score is 3 weights combined

​MET-CON
Tabata each of the following (3 rds)
Wall Ball
Hollow Body rock
box jump
renegade row
0 Comments

Tuesday 26 April 16

4/25/2016

0 Comments

 
Picture
Picture
S/T
Pistol squat technique

MET-CON
AMRAP 15
15/12 calorie row
10/s KB snatch (s:DB snatch)
3 rope climbs

Cash-out
Tabata:
abmat sit ups/superman hold
0 Comments

Monday 25 April 16

4/24/2016

0 Comments

 
Picture
Picture
S/T:
10/s TGU

MET-CON
AMRAP 12
50 Double under
40 RKBS
30 muscle cleans
20 Ring row
10 Push-up

After party!
2x 30 Wall ball sit ups
0 Comments

Saturday 23 April 16

4/22/2016

0 Comments

 
No Class Today.  Enjoy the mud Krakens!!
​
0 Comments

Friday 22 April 16

4/21/2016

0 Comments

 
ACTIVE RECOVERY DAY
choose either:
5,000m row
2 miles on Treadmill
SUPER easy/restorative pace 20-25 min
​
Mobility: Coaches choice. suggestions below
Neck/T-spine
https://youtu.be/nboERV7j00E
Shin Muscles
https://youtu.be/Q8vay90655Q
IT-Band
https://youtu.be/KdHah3xPx6E
0 Comments

Thursday 21 April 16

4/20/2016

0 Comments

 
Picture
Picture
S/T
EMOM 5 min
ME Chest to Bar pull ups or pull-up hold

MET-CON
2 Rounds
20 Overhead reverse lunges
20 Toes to Bar
1000m row

​After Party!
3 sets no rest
20 ab mat sit up/1min plank
0 Comments
<<Previous

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014

    Categories

    All
    Kraken Nutrition
    Poll

    RSS Feed

    Kraken CrossFit

    Come here to get Fit. No worries, we keep it fun!

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
Picture
Picture
CrossFit Journal: The Performance-Based Lifestyle Resource

   Kraken Crossfit©  2014     |     5301 Leary Avenue NW, Seattle, WA 98107     |      (206) 789-5010       |       kyleh@olympicathleticclub.com
  • ABOUT+
    • COACHES
    • OUR PHILOSOPHY
    • Contact Us
  • WOD
  • RESOURCES
    • FORUM
  • GETTING STARTED
  • Class Schedule
  • MEMBERSHIP
  • OLYMPIC ATHLETIC CLUB