CrossFit MKG | North Seattle

From the Blog

WOD for May 21st

“Single Leg Strength Focus” EMOM x 15 minutes [5 reps with each leg] 1. Bulgarian Split Squat w/ KB 2. Single Leg KB RDL 3. Single Leg Glute Bridge *use same weight KB in Bulgarian split squat & RDL WOD: Females 18-15-12-9-6 Calories – Assault *50 ft walking lunges after[…]

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WOD for May 20th

Strict Press Week 6 of 8 E3MOM x 12 minutes 7 @ 40% 7 @ 50% 5 @ 60% 3 @ 70% Max reps @ 80% WOD: AMRAP 9 40 DU S:80 singles 8 Thrusters Rx:115/80 S1:95/65 S2:75/55

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WOD for May 18th

Teams of Two Against a 37 minute clock 5 Rounds 250/200m row 15 burpees into 20 Rounds 5 pull ups S:ring rows 10 push ups 15 Alt. Lunge steps into 5 rounds 250/200m row 15 burpees into Max calories – Assault bike *Score is total calories While one partner is[…]

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WOD for May 17th

WOD: AMRAP 20 400m run 15 KB swings Rx:71/53 30 Ab-mat sit ups 15 Goblet squats rest 5 minutes 2 minutes Max rep – burpee box jump overs 24/20

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WOD for May 16th

Sumo Deadlifts Week 6 of 8 E3MOM x 15 minutes 7 @ 40% 7 @ 50% 5 @ 60% 3 @ 70% Max reps @ 80% WOD: Against 9 minute clock 1500/1200m Row 25 Alt. DB snatch Rx:50/35 S:35/20 Remaining time: Max reps: Ring rows

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WOD for May 15th

WOD: AMRAP 8 100m run 2-4-6-8-10..etc. OH Squat Rx+:115/80 S1:95/65 S2:75/55 rest 2 min AMRAP 8 2-4-6-8-10 burpees over the bar Thrusters Rx+:135/95 Rx:115/80 S:95/65 Rest 2 min AMRAP 8 2-4-6-8-10..etc Alt. FR lunge steps cleans Rx+:155/110 Rx:135/95 S:115.80 Each AMRAP scored seperately

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WOD for May 14th

Row Technique Learning appropriate catch position When to open torso correct arm pull position correct return 500m row for time WOD: For Time 50 DU S:2x singles 35 Ab mat sit ups 20 Pull ups 100 DU S:2x singles 20 Pull ups 35 Ab mat sit ups 50 DU S:2x[…]

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WOD for May 13th

CrossFit Total: Total weight of the following 3 lifts in the following order: Back squat Strict Press Deadlift Each athlete will have 10 minutes in each lift to establish their heaviest lift.

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WOD for May 10th

For Time 400m run – relay style Into 60-40-20 [M] 45-30-15 [W] Calories, Row Slam balls Rx:40/30 Into 400m run – relay style Accumulate 2 minute wall sit 400m run – relay style Into 20-40-60 [M] 15-30-45 [W] Calories, Row Slam balls Into 400m run – relay style *Teams can[…]

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