Menu

WOD

December Member(s) of the Month: Power Couple Owen & Molly!

CrossFit West Seattle is celebrating two of our most incredible athletes in December’s Member(s) of the Month! Owen Kanaga and Molly Ward are a true power couple from the inside

0 Comments
Read Full

Training for Saturday, December 12th

No West Side Class at 7:30am.   CWS @ 9:00am Partner WOD!!! In teams of two, complete the following for time: (Relay style: each does the set of 1 then

0 Comments
Read Full

Training for Friday, December 11th

Group Circle   Warm Up   Strength 20 minutes to complete the following superset: A) Back Squat: Work to a heavy double. Then 3s x 3r @ 85% of said heavy

0 Comments
Read Full

Training for Thursday, December 10th

Group Circle   Warm Up 3 Rounds: 10 Blank Bar Thrusters 200m Run   Strength 15 – 20 minutes to work on the following: 1 Snatch Balance + 2 OHS

0 Comments
Read Full

Training for Wednesday, December 9th

Group Circle   Warm Up 3 Rounds 10 Light KB Swings 10 Ring Rows 1:00 Plank Hold   Strength 15 minutes to complete the following Superset: A) Deadlift 8s x

0 Comments
Read Full

Training for Tuesday, December 8th

Group Circle   Warm Up 10 Burpees 15 Air Squats 100m Run 10 Burpees 15 Air Squats 100m Run 50 Jumping Jack   Skill/Review 15 minutes to on Kipping Drills!

0 Comments
Read Full

Training for Monday, December 7th

Group Circle   Warm Up – Quick and to the Point! 3 Rounds: 200m Jog 15 Tuck Jumps   Strength 10 -15 minutes to complete: Partner Glute Ham Raises 5s x

0 Comments
Read Full

Training for Saturday, December 5th

REMINDER: Tonight is the Annual Holiday Party at 7pm! There will be a photo booth, beer pong, singing, and ugly sweaters (that is if you choose to wear one!). Please

0 Comments
Read Full

Training for Friday, December 4th

Group Circle   Warm Up 3 Rounds: 15 Russian KB Swings (LIGHT) 10 Burpees   Strength 15 – 20 minutes of Sled Push/Pull Work! Time to have some fun! If

0 Comments
Read Full

Training for Thursday, December 3rd

Group Circle Warm Up 3 Rounds for Quality: 50 Single Unders 25 Jumping Jacks 10 Goblet Squats (LIGHT)   Strength 15 minutes to build to a heavy Clean + Jerk

0 Comments
Read Full