CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Sept. 14th

Partner WOD: “Water 100’s” 1000M Row 100 Alt. DB Lunge steps Px:30/20 Fx:20/15 L:BW 100 Power Cleans Px:135/95 Fx:95/65 L:KB swing 1000M Row 100 Bar facing burpees 100 Air Squats 1000M Row *E5MOM: 4 Rope Climbs -40 Minute Time Cap- *1 Partner working at a time, must do 50/50 of[…]

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WOD for Sept. 13th

Bench Press: E3MOM x 15 Minutes 10 @ 60%, 8 @ 65%, 6 @ 70% 8 @ 65% & 10 @ 60% Warm up 5 Minutes to build to 60% WOD: “Hinge  and leap” AMRAP 7 10 Deadlifts Px:135/95 Fx:95/65 L:75/55 40 Double Unders or 2x Singles Learn.Play.Sweat

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WOD for Sept. 12th

WOD: “Back and Forth Chipper” 40 Cal Ski Erg 35 C2B Pull Ups Fx: Pull ups L:Ring Rows 25 Burpee Box jump overs 24/20 20 V-ups L:Ab-mat sit ups Mandatory Rest 3 Minutes Repeat in Reverse order *start with V-ups Learn.Play.Sweat

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WOD for Sept. 11th

WOD: “Bear Trap” E4MOM x 7 Rounds Run 200M 3 Bear Complexes* *Increase weight each round *1 Bear Complex is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Learn.Play.Sweat

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WOD for Sept. 10th

Turkish Get Ups: EMOM x 10 Minutes 2 Reps (1 each arm) -build to a heavy KB- WOD: “Go For Broke” 2 Rounds For Max Reps: Minute 1: Jumping Lunges Minute 2: Burpees Minute 3: KB Swings P: 53/35 Minute 4: Ab-mat sit up Minute 5: Pull ups Fx/L: Ring[…]

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WOD for Sept. 7th

Sumo Deadlift: E3MOM x 15 Minutes 10 @ 60%, 8 @ 65%, 6 @ 70% 8 @ 65% & 10 @ 60% Warm up 5 Minutes to build to 60% WOD: “High Step’n” For Time 40 Step Ups w/single DB 24/20 Px:50/35 Fx:35/20 L:BW 30 Calories, Echo 20 Box Jumps[…]

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WOD for Sept. 7th

Bring a Buddy Saturday: Partner WOD: “The Kitchen Sink” 25 High Five Partner Burpees 80 Calories, Ski Erg 70 Alt. Reverse lunge steps w/KB Px:71/53 Fx:53/35 L:44/25 60 Calories, Row 40 Pull Ups Fx/L: Jumping PU 30 Calories, Echo Bike 20 Wall Walks Fx:3x shoulder taps 10 Rope Climbs Fx/L:[…]

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WOD for Sept. 6th

Reminder for tomorrow’s evening classes are at 4:00PM, 5:00PM and 6:00PM WOD: “Pushing Rope” AMRAP 12 200m Run 15/10 HRPU 3 Rope climbs Fx: 1 rope climb L:Seated Rest 5 minutes “Iron In The Water” AMRAP 12 21/15 Calories – Row 15 Power Cleans Px:95/65 Fx:75/55 L:KB Swings Learn.Play.Sweat

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WOD for Sep. 5th

Strict Press: E3MOM x 15 Minutes 10 @ 60%, 8 @ 65%, 6 @ 70% 8 @ 65% & 10 @ 60% Warm up 5 Minutes to build to 60% WOD: “What Goes Up…” For Time: 100 Double Unders or 200 Singles 60 Slam balls Px:40/30 Fx:30/20 100 Double Unders[…]

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WOD for September 4th

WOD: “Wreck Trek” E9MOM x 4 Rounds 200M Run 15 T2B Fx/L: V-up 200M *Single DB Carry Px: 50/35 L:35/20 15 Wallballs Px:30/20 Fx:20/14 L:14/10 M-10″ W-9″ Targets 200M Run *Switch hands at 100M Learn.Play.Sweat

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