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

May 31st, 2019

5/31/2019

0 Comments

 
PARTNER WOD

for time: 
200 DUs/500 SUs
100 RKBs (24/16) (FB: 28kg/24kg) 
75 KB SDLHP
50 burpees
​
While Partner A accumulates reps, Partner B must run .2 mi on the treadmill or row 400m. Switch roles after Partner B has finished the row/run, etc
0 Comments

Friday 31MAY19

5/30/2019

0 Comments

 
S/T
10 mins of movement prep for WOD 
-T2B practice
-squat clean practice 
-OH squat mobility

WOD 
24 min EMOM

Min 0:00-4:00 
3 strict pullups (sc: banded pullups or ring row) 
Min 5:00-9:00
5 squat cleans (155/105) 
Min 10:00-14:00 
10 T2B (sc: 7 T2B or hanging knee raises)
Min 15:00-19:00
5 OH squats (155/105) 
Min 20:00-24:00 
7 burpee box jumps (24/20) (FB: 10 burpee box jumps)

0 Comments

Thursday 30MAY19

5/29/2019

0 Comments

 
S/T
A. Strict press
6 @ 60%
5 @ 65%
3 @ 75%
2 @ 80%
then- 4x1 @ 92.5- 95% (or heaviest possible) 

WOD
"Power Elizabeth" -10 min cap

21-15-9

power cleans (135/95)
ring dips (sc: diamond pushups or feet-assisted dips) 

​
0 Comments

Wednesday 29MAY19

5/28/2019

0 Comments

 
S/T
Superset 4 rounds: 
4-6 back squats @ 70%
:60 rest 
10 supermans + 10 hollow rocks (or :10 hold) 
:60 rest 

WOD
35-25-15-5

wall balls (20/14) 

After each round, perform 5 burpees and a KB farmer's carry (Rx: 2x24kg, 2x20 or 16kg) 3x down and back the length of the gym (6 lengths total) 



0 Comments

Tuesday 28MAY19

5/27/2019

0 Comments

 
S/T
10 mins to find 1RM KB TGU (that can be done on both sides) 

WOD
16 min AMRAP 

10 deadlifts (135/85) 
15 situps
:20 HS hold/1 wall walk 
25 DUs (sc: 15 DUs/10 attempts )

0 Comments

Monday 27MAY19

5/26/2019

0 Comments

 
MEMORIAL DAY MURPH @ 10 AM 
for time: 

1 mi run 
100 pullups (sc: jumping pullups or ring rows) 
200 pushups
300 squats 
1 mi run 

Rx: with weight vest (20/14)

HALF-MURPH: 
.5 mi run 
50 pullups
100 pushups
150 squats 
.5 mi run 

QUARTER-MURPH: 
.25 mi run 
25 pullups 
50 pushups 
75 squats 
.25 mi run 
0 Comments

Saturday 25MAY19

5/24/2019

0 Comments

 
TEAM WOD

In a team of 3, complete a 10k row
One partner rows at a time, switch after every 250m
Athletes must complete 7 burpee box jumps before returning to the rower

0 Comments

Friday 24MAY19

5/23/2019

0 Comments

 
S/T
A. Strict press/push press/push jerk
4 sets @ 75% of strict press -  perform AMRAP strict press + 3 push presses + 3 push jerks 

B. DB goblet (front) raises against wall 
3 sets to fatigue

WOD
21-15-9
​
HSPU (sc: pike pushups) 
V-ups
RKBS (28/20kg) 
then
.25m treadmill run 



0 Comments

Thursday 23MAY19

5/22/2019

0 Comments

 
S/T
A. Back squats
Warm-up, then- 

5 @ 70%
3-4 @ 80%
2 x AMRAP @ 85%

WOD
5 rounds (NFT)  

8 thrusters (125/85) 
9 cal row/6 cal AB/25 DUs (choose) 
1:00 rest
0 Comments

Wednesday 22MAY19

5/21/2019

0 Comments

 
S/T
A. 15 mins to warm-up to 80-85% of 1RM squat snatch

B. 8 min EMOM @ weight above or less
-1 (squat) snatch

-1 (squat) hang snatch 

WOD
for time: 

30 burpees 
40 USA KB swings (24/16) 
50 butterfly situps 
100 DUs (sc: 50/25 DUs) 
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