CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Nov. 15th-20th

Monday, 11/15
Sumo Deadlift
1 RM
Every 1:30 x 5 Sets
5 @ 40%
5 @ 50%
4 @ 60%
3 @ 65%
2 @ 70%
Every 2:00 x 5 Sets
1 @ 80%
1 @ 85%
1 @ 90%
1 @95%
1 @ 100+%

Tuesday, 11/16
For Time
25 minute time cap
1000m/row
15/10 Calories, Echo Fx:10/5
800m row
15/10 Calories, Echo Fx:10/5
600m row
15/10 Calories, Echo Fx:10/5
400m row
15/10 Calories, Echo Fx:10/5
200m row
15/10 Calories, Echo Fx:10/5

Wednesday, 11/17
Push Jerks
1 RM
Every 1:30 x 5 Sets
5 @ 40%
5 @ 50%
4 @ 60%
3 @ 65%
2 @ 70%
Every 2:00 x 5 Sets
1 @ 80%
1 @ 85%
1 @ 90%
1 @95%
1 @ 100+%

Thursday, 11/18
Dips & Pulls
AMRAP 4
Mx rep – Ring dips Fx: Bench dips
Rest 4 minutes
For Time
100 Banded seated rows
5 minute time cap
Rest 5 minutes
AMRAP 10
30 Double unders Fx:60 Singles
9 Hang snatches
6 Lateral bar burpees
Bar load – 95/65 75/55 55/45

Friday, 11/19
Re-test WOD For The Cycle
For Time
15 Deadlifts 135/95 115/85 75/55
20 Step ups 24/20
20 Deadlifts 185/135 135/95 95/65
20 Step ups
25 Deadlifts 225/155 185/135 115/85
20 Step ups

Saturday, 11/20
Teams of 2
Teammates can break it up
anyway they chose, but must
be 50-50.
200/150 Calorie, Row
200 Ab-mat sit ups
100/75 Calories, Echo
100 Burpees
35 minute time cap