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

Thursday 01NOV18

10/31/2018

0 Comments

 
Picture
S/T- 25 min cap
A. Back squats
1x8 @ 65%, 70%, 75%, 80%

B. Front squats
1x5 @ 60%, 65%, 70% and optional set at 1x5 @ 70%

WOD

9 min EMOM 

Min 1: 15 wall balls (20/14) (FB: 20 wall balls)
Min 2: 15 cal row (M)/12 cal row (F) 
Min 3: 15 T2B (sc: hanging knee raise)  
0 Comments

Wednesday 31OCT18

10/30/2018

0 Comments

 
Picture
S/T 
A. Bench press 
5x5 @ 70-75%



ZOMBIE WOD

The class will break up into 2 groups: the "Humans" and the "Zombies".
Humans start the workout 3 minutes before the Zombies do. If you are a Zombie and you "catch" a human (i.e. you finish the workout before any of the humans), you are spared a 20 burpee penalty. If you are a human, and no Zombies catch you (finish before you), you are also spared the penalty. Everyone else must finish the workout with 20 burpees. 


.5mi run.
20 DUs/40 SUs
40 air squats
60 sit ups
40 push ups
20 pull ups (sc: 30 ring rows) 
.25mi run 
0 Comments

Tuesday 30OCT18

10/29/2018

0 Comments

 
Picture
S/T- cap at 15 mins
A. Superset 4 rounds: 
8/8 KB single-leg deadlifts 
:30 rest
10-16 banded face pulls 
:30 rest 
15 back ext
:30 rest 

(can be done in any order to accommodate everyone using the GHD) 

WOD
7 min AMRAP 
5 hang power cleans (135/95) 
25 DUs/50 SUs

* 2 min rest*

7 min AMRAP 
10 deadlifts (135/95)
10 box jumps
.
0 Comments

Monday 29OCT18

10/28/2018

0 Comments

 
Picture
S/T- 30 min cap (try to get all sets of front squats) 
A. Back squats 
1x8 @ 60%
1x8 @ 70%
1x 6 @ 80%
1x6 @ 85%

B. Front squats 
1x5 @ 70%, 75%, 80%, 85%

WOD
"Freddy Krueger" (from Crossfit New England)

21-15-9 (scale/adjust to finish in 5 min or less)
USA KB swings*
burpees


*CF NE benchmark standards/FB is 32kg/24kg, Rx is 28/20kg



0 Comments

Saturday 27OCT18

10/26/2018

0 Comments

 
PARTNER WOD
"Filthy 100" 

Divide & break up reps with a partner, movements must be done in this order. 1 partner working at a time.

50 min time cap: 


100 box jumps (24/20)
100 jumping pullups
100 USA KB swings (24/16kg)
100 walking lunges
100 K2E
100 push press (45/35)
100 supermans
100 wall balls (20/14)
100 burpees
100 DUs (sc: 2x single-unders)



***(teams that are new to Crossfit should complete 60 reps instead of 100)***



0 Comments

Friday 26OCT18

10/25/2018

0 Comments

 
Picture
S/T
A. Strict press 
5x5 @ 70-75%

WOD
4 RFT 

4 power snatch (115/85) 
10 pistols (total) 
16 T2B

0 Comments

Thursday 25OCT18

10/24/2018

0 Comments

 
Picture
S/T - 28 min cap
A. Back squats
1x10 @ 60%
1x10 @ 65%
1x8 @ 70%
1x8 @ 75%

B. Front squats 
1x5 @ 60%, 65%, 70%, and optional 1x5 @ 70% 

WOD​
Death by Burpees- 7 min cap

sc: by 2s 
Rx: by 3s (ultimate FB status if you can get through 6 minutes/rounds!) 
0 Comments

Wednesday 24OCT18

10/23/2018

0 Comments

 
Picture
S/T 
A. Superset 5 rounds: 
Strict chest-to-bar pullups to fatigue (sc: 1 band OR 5 C2B box pullups) 
:60 rest 
:30 hollow body hold (or ME) 
:60 rest 

WOD
15 min AMRAP

40 butterfly situps
30 cal row (can sub for 100 DUs or 25 burpees) 
20 KB snatch (24/16kg) (total) 
10 ring dips (sc: pushups) 

0 Comments

Tuesday 23OCT18

10/22/2018

0 Comments

 
S/T
A. Superset 4 rounds: 
KB windmills, 3 x side
:30 rest 
Seated DB external rotations 6/side 
:30 rest 


WOD

Buy-In: .25mi run 
5 RFT
​8 deadlifts (115/85)
6 power cleans
4 S2OH
2 burpees over the bar 

Cash-Out: .25mi run 
0 Comments

Monday 22OCT18

10/21/2018

0 Comments

 
Picture
S/T- 27 min cap
A. Back squats 
1x8 @ 65%
1x8 @ 70%
1x6 @ 80%
1x6 @ 85%

B. Front squats
1x5 @ 60%
​1x5 @ 65%
1x5 @ 75% 
(optional 1x5 @ 80% if time remains)

​WOD
3 min AMRAP 
20 DUs (40 SUs) 
8 pullups (sc: ring row) 
12 jumping lunges

*1 min rest*

3 min AMRAP 
10 DUs (20 SUs) 
4 pullups 
6 jumping lunges 
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