CrossFit & Fitness Gym | North Seattle

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WODS for August 2nd – 7th

Monday, 8/2 Back Squat EMOM x 2 reps 50-55-60-65-70% Every 2:00 x 1 rep 75-80-85-90-95-100+% WOD: Against a 5 minute clock 25 Sit ups 50 Air squats 150 Double unders Fx:200 Singles Max reps – Burpees Tuesday, 8/3 For Time 3 Rounds 15 deadlifts 10 Push press 5 C2B Fx:JC2B/Inv.[…]

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WODS for July 26th – 31st

Monday, 7/26 Strict Press Every 2:00 Set 1: 6 reps  @ 65% Set 2: 4 reps @ 75% Set 3: 2 reps @ 80% Set 4: 1 rep   @ 85% Set 5: 1 rep   @ 90% Set 6: 1 rep   @ 95% WOD: 3 Sets AMRAP 2 2 Lateral bar[…]

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WODS for July 19th-24th

Monday, 7/19 Back Squat Every 2:00 Set 1: 6 reps @ 65% Set 2: 4 reps @ 75% Set 3: 2 reps @ 80% Set 4: 2 reps @ 85% Sets 5:4-5 reps @ 80% WOD: For Time 400m Run Fx:300m L:200m 30 Thrusters 200m Run Bar load – 75/55[…]

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WODS for July 12th-17th

Monday, 7/12 For Time 40/30 Calories, Echo Fx:30/20 100 Double unders Fx:200 singles 30 DB push press 100 Double unders Fx:200 singles 40/30 Calories, Echo Fx:30/20 On the minute: 5 DB Power cleans DB load – 50/35 35/20 20/10 Tuesday, 7/13 Back Squat Every 2:00 Set 1: 6 reps @[…]

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WODS for July 5th – 10th

Monday, 7/5 Snatch Every 1:30 x 2 sets High hang snatch x 2 reps @ 50% Every 1:30 x 2 sets Hang snatch x 1 rep @ 60% Every 1:30 x 2 sets Snatch lift-off (:02 pause) + snatch x 1 rep @ 65% Every 1:30 x 5 sets Snatch[…]

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WOD’S for June 28th – July 3rd

Monday, 6/28 For Time 5 Sets Against a 3:00 clock rest :90 seconds 20/15 Cals, Echo Fx:15/10 L:10/5 20 Alt. DB Snatch Max reps – T2B Fx:V-ups L:SL V-ups Tuesday, 6/29 For Time 1000m Row rest 4 minutes 1000m Row rest 4 minutes 500m Row rest 3 minutes 500m Row[…]

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WOD’S for June 21st – 26th

Monday, 6/21 For Time 50 Wall balls 400m Run 50 KB Swings 800m Run 50 KB Swings 400m Run 50 Wall balls Wall ball – 20/14 14/10 10/6 KB – 53/35 44/26 35/18 Tuesday, 6/22 For Time Every 6:00 x 5 sets 50 Double unders Fx:100 Singles 20/15 Calories, Echo[…]

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WOD’S For June 14th-19th

Monday, 6/14 4 Sets Against a 2:30 Clock Rest :90 between sets 18/13 Calories, Echo Fx:13/8 12 Bar facing burpees Max Deadlifts Sets 1: 185/135  155/105  95/65 Set 2: 225/155  185/135  115/85 Set 3: 255/165  225/155  135/95 Set 3: 275/185  255/165  155/105 Score is total reps Tuesday, 6/15 Strict Press[…]

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WOD’S for June 7th – 12th

Monday, 6/7 Front Squats Every 1:45 X 9 sets 8,6,4,2,2,2,4,6 & 8 WOD: For reps :30 – :20 – :10 Empty bar thrusters burpees Tuesday, 6/8 Every 3:00 x 4 Sets 20/15 Calories, Row Fx:15/10 12 Power cleans Bar load – 135/95 95/65 75/55 At the 15:00 mark 400m run[…]

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WOD’S for June 1st – 5th

Monday, 5/31 Memorial Day Gym Closed Tuesday, 6/1 5 Sets Every 3:00 21/15 Calories, Row Fx: 15/10 8 Thrusters Bar load – 115/85 95/65 75/55 Wednesday, 6/2 For Time 800m run directly into 4 Rounds 21 HSPU Fx: HRPU 14 FR Lunge steps 7 Hang power cleans Directly into 800m[…]

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