CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Nov. 13th

Wednesday, Nov. 13th Teams of Two or Three Break it up anyway you choose. 5 Rounds Minute 1: Deadlift Minute 2: Lateral Bar Hops Minute 3: Strict Pull ups Fx:Seated SPU Minute 4: Rest Bar Load: Px:135/95 Fx:95/65 *Divide LBH total reps by 5 and that will be your total[…]

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WOD for Nov. 12th

WOD: Every :90 x 24 minutes ODD: Power clean-Front squat-Push jerk *Increase in weight each round Even: Calories, Row Px:20/15 Fx:15/10 Learn.Play.Sweat

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WODs for Nov. 11th -15th

Monday, Nov. 11th Veteran’s Day Hero WOD “TELLIER” For Time 10 Burpees 10 Burpees 25 Push ups 19 Burpees 25 Push ups 50 Lunges 10 Burpees 25 push ups 50 Lunges 100 sit ups 10 Burpees 25 Push ups 50 Lunges 100 Sit ups 150 Air squats Tuesday, Nov. 12th[…]

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WOD for Nov. 8th

Team Workout: In teams of two or three *One partner works at a time AMRAP 30 5 Power cleans 5 Lateral bar burpees 5 Thrusters Bar Load: Px:95/65 Fx:75/55 L:55/35 Learn.Play.Sweat

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WOD for Nov. 7th

Skill & Core Session: EMOM x 15 Minute 1: Turkish Get Ups Minute 2: Hollow Body Rocks Minute 3: Rest *Increase weight on TGU each round if possible WOD: AMRAP 15 15/12 Cal Echo 1 Minute Cumulative Plank hold 15 Sit Ups Learn.Play.Sweat

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WOD for Nov. 6th

Sumo Deadlift: E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up 5 Minutes to build to 70% WOD: In 6 Minutes: 40 Pull Ups Max reps: Wall Walks L: Box Inversion *Score is wall walk reps Learn.Play.Sweat

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WOD’s for Nov. 4th -6th

MONDAY,Nov. 4th Bench Press E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up 5 Minutes to build to 70% WOD: 5 Rounds: 15/12 Knees to Elbows Fx:HKR 15/12 Push Ups 10 Minute time cap TUESDAY, Nov. 5th WOD:[…]

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WOD for Nov. 1st

For Time: Down and Up Chipper: 40/30 Cal Echo Bike 30 Slam balls PX:40/30 Fx:30/20 20 Renegade rows Px:35/25 Fx:25/15 10 Strict Pull Ups Fx:Seated Strict PU 200 Double Unders Fx:300 Singles 10 Strict Pull Ups 20 Renegadwe rows 30 Slam balls 40/30 Cal Echo Bike Learn.Play.Sweat

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WOD For Oct. 31st

Happy Halloween! Teams of two or three: AMRAP 30 One teammate works at a time with the pumpkin. if the pumpkin touches the ground, immediate 10 burpees (Except for pumkin push ups). 30 Pumpkin lunges (each leg) 50 Ab-mat sit ups hugging pumpkin 50 pumpkin thrusters 50 pumpkin step ups[…]

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