CrossFit & Fitness Gym | North Seattle

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WOD’S for Jan. 18th-23rd

Monday, 1/18 For Time 3 Rounds 20/15 Calories, row Fx: 15/10 15 C2B Fx: Pull ups L:JC2B 15 S2OH Bar load – 115/85 95/65 75/55 15 minute time cap Tuesday, 1/19 Every :90 for 9 sets Back Squat 3,3,3,2,2,2,1,1,1 Build to a heavy for the day Do not exceed 85%[…]

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WOD’S for Jan. 11th-16th

Monday, 1/11 For Time 2000/1600m row Fx:1600/1200m 40 Pull ups Fx: Jumping PU 60 Thrusters 45/35 Fx:35/25 500/400m row Fx:400/300m 20 C2B Fx:Pull ups L:Jumping PU 30 Thrusters 95/65 75/55 20 minute time cap Tuesday, 1/12 EMOM x 21 minutes (7 RNDS) Min. 1: 15-18/10-12 Calories, Echo Min. 2: 5-6[…]

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WOD’S for Jan. 4th-9th

Monday, 1/4 For Time: 20 Power snatches 95/65 75/55 5 Burpees 15 Power snatches 105/75 85/65 10 Burpees 10 Power snatches 115/85 95/75 15 Burpees 5 Power Snatches 135/95 105/85 20 Burpees Tuesday, 1/5 3 Time Through AMRAP 3 20 Speed step ups 5 Goblet squats 10 OH Alt Lunge[…]

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WOD’S for Dec. 28th – Jan. 2nd

Monday, 12/28 Every 5 minutes x 5 rounds :30 side plank (each side) 10 Deadlifts 16 Alt. leg V-ups 20 Air squats Bar load – 225/160 165/115 If using DB for deadlift, perform a goblet squat for air squats. Tuesday, 12/29 Every 2 minutes x 10 Rounds HPS = Hang[…]

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WOD’S for Dec. 21st-26th

Monday, 12/21 For Time: 100 Double unders or 150 Singles/L.Hops 50 Air Squats 25 Single arm Alt devil presses 50 Air Squats 100 Double unders or 150 Singles/L. Hops 12 minute time cap Tuesday, 12/22 12 Days of X-Mas Goes just like the song.. 1, 2-1, 3-2-1… 1. SDLHP 2.[…]

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WOD’S for Dec. 14th-19th

Monday, 12/14 For Time: 100 Double unders or 150 Singles/Lateral hops 80 Ab-mat sit ups 60 Step back lunges w/ DB, KB or odd object 40/30 HRPU 60 Step back lunges 80 Ab-mat sit ups 100 Double unders or 150 Singles/Lateral hops Tuesday, 12/15 EMOM for as long as possible[…]

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ZOOM WOD’S Dec. 7th-12th

Monday, 12/7 For Time: 21-15-9 Deadlifts burpees HRPU -into- 15-12-9 Hang Power cleans burpees HRPU -into- 9-6-3 Push Jerks burpees HRPU Use DB, KB or Odd objects Bar load – 135/95 105/75 Tuesday, 12/8 10 Rounds AMRAP 2 Rest 1 minute between rounds 10 Air Squats 10 Sit ups Wednesday,[…]

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WOD’s for Nov. 30th – Dec. 5th

Monday, 11/30 For Time: 5-10-15-20-15-10-5 Single Alt lunge steps Hold dumbbell next to chest (R+L=1) V-ups or Single leg V-ups Alt. Snatches Use DB, KB or Odd objects Bar load – 95/65 75/55 Tuesday, 12/1 AMRAP 15 30 Push ups on DB 30 Deadlifts Use DB, KB or Odd objects[…]

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WOD’S For Nov. 23rd-28th

Monday, 11/23 For Time 5 Rounds 1 Round is completion of reps with the left and right arm. 15 Lateral object hops 9 Hang power snatches 6 Push Press 3 Push jerk Use DB, KB or odd object Bar load – 95/65 75/55 Tuesday, 11/24 AMRAP 4 Max – Burpees[…]

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WOD’S For Nov. 16th-21st

Monday, 11/16 For Time: 7 Rounds 250/200m Row 7 Thrusters 7 Lateral bar burpees Bar load – Px:95/65 Fx:75/55 L;55/35 16 Minute time cap Tuesday, 11/17 Bench Press 2 Waves 5-3-1 Every 2:30 CONDITIONING: Against 5 Minute clock: 100 Double unders Fx:200 Singles 25/15 HRPU 50 Double unders Fx:100 Singles[…]

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