CrossFit & Fitness Gym | North Seattle

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WOD for July 22nd

WOD: “Christine” For Time: 3 Rounds 500M Row 12 Deadlifts Px:Bodyweight Fx:75%-BW L:50%-BW 21 Box Jumps Px/Fx:24/20 L:20/16 Accessory: 3 Rounds Sled Push 1 minute work – 2 minutes rest Px: (4/3) 45’s Fx: (3/2) L: (2/1) Learn.Play.Sweat

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WOD for July 20th

Teams of Two: One partner will complete AMRAP 4 then the next partner will go. AMRAP 4 27 Wall balls Px:20/14 Fx:14/10 27 Burpees 27/21 Calories, row Total reps/cals per round = 81/75 AMRAP 4 21 Wall balls Px;20/14 21 Burpees 21/15 Calories, row Total reps/cals per round = 63/57[…]

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WOD for July 19th

Sumo Deadlifts Session 7 of 8 E3MOM x 15 minutes Max reps @ 85% WOD: For Time 75-50-25 Double unders or 2x singles 21-15-9 SDLHP Px:95/65 Fx:75/55 L:65/45 8 minute time cap Learn.Play.Sweat

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WOD for July 18th

WOD: For Time [30 minute time cap] 10/7 calories, row 10 Ab-mat sit ups 5 Power cleans 3 Front squats 1st –   3 Rounds 95/65 Fx:75/55 2nd – 3 rounds 115/80 Fx:95/65 3rd – 3 rounds 135/95 Fx:115/80 4th – 3 rounds 165/115 Fx:135/95 Lifestyle will be dumbbells for clean[…]

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WOD for July 17th

Strict Press: Session 8 of 8 E3MOM x 15 minutes 7 @ 50% 5 @ 60% 4 @ 70% 3 @ 80% Max reps @ 90% WOD: For Time 400m run 200m Farmer’s carry Px:50/35 Fx:35/20 L:20/10 10 Strict pull ups – banded if needed L: Ring rows 8 minute[…]

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WOD for July 16th

Rope Climbs Novice: First establish foothold. After foothold established lean back, bring knees up to chest, re-establish foothold and stand. Proficient: Class Challenge Against a 10 minute clock 14 rope climbs remaining time: max calories – Assault *score is total calories WOD: For Time 3 Rounds 500/400m row *100′ walking[…]

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WOD for July 14th

WOD: AMRAP 18 1 Wall walk Fx/L: 10 shoulder taps [plank] 3 Power snatch Px:115/80 Fx:75/55 L:KB swings 6 Burpees over the bar 9 Air squats Learn.Play.Sweat

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WOD for July 13th

Teams of Two Complete 8000/6400m Row While one partner is rowing the other one completes the following: 5 Burpees 200m run *? Pull ups Fx: Jumping pull ups *Pull reps will be decided by drawing from a deck of cards. All the numbered cards represent the reps to be done.[…]

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WOD for July 12th

For Time [30 minute time cap] 5 Rounds 20/15 Calories – Row 5 Deadlifts @ 80% of 1RM 20 Sit ups 20 Alt. DB Step ups with single DB Px:50/35 Fx:35/20 L:20/10 Learn.Play.Sweat

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WOD for July 11th

Cleans E2MOM x 12 minutes 1 High hang power clean 1 Power clean 2 Front squats *Building to a technical limit WOD: Buy in: 21/15 calories – Assault directly into 3 Rounds 15 lateral bar hops 9 Front squats Px:115/80 Fx:75/55 6 Hang Power cleans *Lifestyle movement for Hang power[…]

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