WOD’s for Apr. 11th-16th
Monday 4.11 Deadlift 1RM Every 2:00 x 6 Sets Set 1: 5 reps @ 50% Set 2: 3 reps @ 60% Set 3: 2 reps @ 70% Set 4: 1 rep @75% Set 5: 1 rep @ 80% Set 6: 1 rep @ 85% Every 3:00 minutes x 4 sets[…]
Read More »CHANGING LIVES IN NORTH SEATTLE SINCE 2012
Latest Blog Post
WOD’S for Apr. 4th-9th
Monday 4.4 Back Squat 12 Minutes to establish a 10 rep max Every 2:30 x 2 Drop sets 10% off 10 rep max WOD: For Time 100 Med ball cleans Every Minute including [0:00] 1 Power snatch Bar load – 125/85 100/70 75/55 Tuesday 4.5 AMRAP 20 40 Calorie, Row[…]
Read More »WOD’S for Mar. 28th – Apr. 2nd
Monday 3.28 For Time 200m row 20 Ab mat sit ups 200m row 19 Ab mat sit ups 200m row 18 Ab mat sit ups …. 200m row 1 Ab mat sit up Tuesday 3.29 Back Squat 12 Minutes to establish a 8 rep max Every 2:30 x 2 Drop[…]
Read More »WOD’s for March 21st-26th
Monday 3.21 Deadlift Every 2:30 x 6 Sets Set 1: 5 @ 65% Set 2: 5 @ 70% Set 3: 5 @ 75% Set 4: 3 @ 80% Set 5: 3 @ 85% Set 6: 3 @ 85% WOD: AMRAP 5 Buy In: 4 Rounds “Cindy” 5 pull ups Fx:JPU[…]
Read More »
