Pulling Retest

by Andrew B

versus-9-106Sarah M at the preferred hang position for today’s workout (photo by James G)

We’ve finally finished our 9 week pullup strength development program that has been our cool downs in every class. Let’s see how you’ve progressed.

Next up: strength ladders for dips!

This Friday we will be running a mock weightlifting meet for those wondering what how these competitions go. Sign up to play here! Times dependent on the number of athletes signed up, but it will go from the lightest to the heaviest bar. We’ll be running two platforms with legitimate judges.

CrossFit WOD for Tuesday 12/20

100 pullups for time OR 30 muscle-ups for time, then

50 hang cleans for time (30/20kg Fitness, 43/29kg Rx, 61/43kg Performance). Every time the bar drops, run 200m.

Post times to whiteboard.

HellaFit WOD



+ Nike MetCon3 iD now available – Nike iD

12 Days of CrossFit Preview

by Andrew B

Flashback Friday:

CrossFit WOD for Friday 12/16

“The 12 Days of CrossFit” (except you’ll only do a shortened version of it)

in cumulative song format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 45/30kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago! Today we do a very shorter version of it, but you can get your full workout fill next Thursday 12/22

Barbell Club WOD

snatch waves
back squat
rack jerk
accessories: step-ups, GHR, t2b


+ Nike Doubles Down in Its Battle For the CrossFit Crowd – Bloomberg