CrossFit MKG Workout of the Day | News and Events | 206-367-0981CrossFit MKG |North Seattle | Call Now | 206-367-0981

From the Blog

WOD for June 22nd

RDL’s 12 minutes to build to 5rm E2MOM x 12 minutes 6×5 start with 25% of deadlift add weight each set WOD: AMRAP 12 20/15 Calories, AD 30 Burpee box jumps 40 wall balls 20/14

Read More »

WOD for June 20th

3 sets of 3-5 Strict pull ups S: banded Rest :45 8-10 kip swings Rest :30 12-15 hollow body rocks Rest :30 WOD: 3 sets of 300/250m Row 15 Rx:C2B S:JC2B 50 Double unders S:100 singles into 30/20 Calories AD 50/35 HRPU 20 minute time cap

Read More »

WOD for June 19th

Jerk 20 Minute E2MOM Start with an empty bar build to RM 1 Jerk Dip + 2 Pause Jerks WOD: Against 4 minute clock 400m run 50 Double unders S:100 singles ME: Push press FB:115/80 Rx:95/65 S:75/55 * Score is total # of push press

Read More »

WOD for June 18th

Back squat E2MOM x 10 minutes 5×5 @ 70% WOD: Max Reps 3 Minutes – calories, AD 2 minutes KB Swings Rx: 53/35 3 Minutes – calories, Row 2 minutes burpees * Score is total calories + reps

Read More »

WOD for June 16th

Teams of two While one teammate is on the rower for 30/20 calories, the other teammate is completing as many rounds of AMRAP. Once a finishes their calories, the teammates switch and take over where the teammate left off in the round. AMRAP 25 15 Wall balls 20/14 10/7 HRPU[…]

Read More »

WOD for June 15th

Deadlifts E2MOM x 10 minutes 5×5 @ 70% WOD: AMRAP 7 25 1 arm (R) Alt. OH lunge steps FB:50/35 Rx:35/25 S:20/10 10 burpees 20 Slam balls Rx:30/20 10 burpees 25 1 arm (L) Alt. OH lunge steps

Read More »

WOD for June 14th

Clean 20 Minute E2MOM Start with an empty bar build to RM 1 Clean Deadlift + 2 Low Hang Cleans WOD: 2 Sets Against a 2 minute clock 250/200m row Squat cleans FB:135/95 Rx:115/80 S:95/65 Rest 2 minutes between sets *score is total # of cleans for both sets

Read More »

WOD for June 13th

Strict press E3MOM x 12 minutes 3×8 @ 75% ME at 75% WOD: 5 Rounds 10 Box jump overs Rx:24/20 12 DB Push press FB:50/35 Rx:35/25 S:25/15 14 sit ups 100m Run 12 minute time cap

Read More »

WOD for June 12th

Front Squat E3MOM x 12 minutes 3×8 @ 75% ME at 75% WOD: For Time 75 Double unders S:150 singles 15 Thrusters Rx:95/65 S1:75/55 S2:45/35 30 Pull ups s:Jumping pull ups 15 Thrusters 75 Double unders 7 minute time cap

Read More »