CrossFit & Fitness Gym | North Seattle

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WOD’S for OCT. 26th-31st

Monday, 10/26 Strict Press 2 Waves 5-3-1 Every 2:30 CONDITIONING: For Time: Calories, Echo Px:30/20 Fx:20/15 L:15/10 30 Slam balls Calories, Echo Px;30/20 Fx:20/15 L:15/10 6 Minute time cap S.B. – Px:40/30 Fx:30/20 L:20/10 Tuesday, 10/27 5 Rounds 3:00 Per Round Rest 1 minute between rounds 25 Sit ups Max-Disnce,[…]

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WOD’S for Oct.19th-24th

Monday, 10/19 AMRAP 15 15 Hang power cleans 30 Double unders Fx:45 Singles 15 Front Squat 30 Double unders Fx:45 Singles Bar load – Px:95/65 Fx:75/55 L:55/35 Tuesday, 10/20 Every 4:00 x 4 sets 16 DB Bent over rows *8 each arm 16 Hammer bicep curls *8 each arm CONDITIONING:[…]

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WOD’S for Oct. 5th – Oct. 10th

Monday, 10/5 4 Rounds 5:00 Rest 2:30 Between rounds Calories, Row Px:20/15 Fx:15/10 L:12/7 20 KB Swings Px:53/35 Fx:44/26 L:35/18 Calories, Echo Px:15/10 Fx:12/7 L:10/5 Max – C2B Fx: Pull ups L:inverted row Tuesday, 10/6 Front Squat 2 Waves 5-3-1 Every 2:30 CONDITIONING: For Time 21 Calories, Row 21 Thrusters[…]

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WOD’s For Sept. 28th-Oct. 3rd

Monday, 9/28 CORE 4 Sets Every 2:30 8 V-ups 15 Tuck ups :30 Hollow body hold CONDITIONING: 40-30-20-10 Air squats Sit ups Double unders Singles (60-45-30-20) HRPU Tuesday, 9/29 AMRAP 18 15/10 Calories, Echo 200m Run 16 Hang power snatches Bar load – Px:75/55 Fx:65/45 L:55/35 Wednesday, 9/30 STRICT PRESS[…]

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WOD’s for Sept. 21st-26th

Monday, 9/21 AMRAP 20 37/30 Calories, Row 30 Sit ups 60 Double unders Fx:90 Singles Tuesday, 9/22 3 Rounds Every 3:00 x 9 minites 20 Alt. single arm DB bench press 10 Ring Dips/bench dips CONDITIONING: AMRAP 12 3, 6, 9 and so on… Push Jerks Slam balls Burpees Bar[…]

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WOD’S Sept. 14th-19th

Monday, 9/14 Bench Press Every 2:30 2 Waves 7-5-3 CONDITIONING: AMRAP 7 9 Slam balls Px:40/30 Fx:30/20 L:20/10 6 Ring Dips Fx:Bench dips Tuesday, 9/15 AMRAP 30 Row – Distance Px:250/200 Fx:200/150 L:150/100 50 Double unders Fx:75 Singles Echo- Calories Px:15/10 Fx:12/7 L:10/5 Wednesday, 9/16 Snatch 3 High hang power[…]

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WOD’s for Sept. 8th-12th

Monday, 9/7 Labor day Closed Tuesday, 9/8 Front Squats 2 waves of 7-5-3 Every 2:30 CONDITIONING: AMRAP 7 Max distance row Wednesday, 9/9 For Time 50-35-20 Double unders Fx:Singles x2 Hang power cleans Sit ups Bar load- Px:95/65 Fx:75/55 L:55/35 As soon as finish you have 5 minutes to establish[…]

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WOD’s Aug.31st-Sep 5th

MONDAY, 8/31 Cleans EMOM x 6 minutes 3 Squat cleans Build to your starting weight in workout. If can not squat clean, perform a power clean into a front squat. CONDITIONING: EMOM x 18 Minutes Minute 1: Calories, Row Px:20/15 Fx:15/10 L:12/7 Minute 2: 3 Squat Cleans Minute 3: Rest[…]

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