CrossFit & Fitness Gym | North Seattle

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WOD’s for Feb.17th – 22nd

MONDAY, Feb. 17th AMRAP 25 30 Box Step Ups w/DB’s Px:24/20 Fx:20/16 L:16/12 5 Devil Presses 10 Ring Dips FX: Box Dips 5 Man Makers DB Load: Px:35/20 Fx 25/15 L:20/10 TUESDAY, Feb. 18th Clean Complex E2MOM x 12 minutes Power Clean Hang Power Clean Front Squat 1+2+1 *Build in[…]

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WOD’s Feb. 10th – 15th

MONDAY, Feb. 10th EMOM x 12 minutes :30 work – :30 rest Minute 1: 8-15 Hollow Body Rocks Minute 2: 8-15 Superman rocks Minute 3: 8-15 Kip swings WOD: AMRAP 11 5 Toes to bar Fx:HKR 15 Air squats TUESDAY, Feb. 11th STRICT PULL UPS EMOM x 10 Minutes 1-5[…]

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WOD’s for Feb. 3rd-8th

MONDAY, Feb. 3rd SUMO DEADLIFT E3MOM x 15 Minutes 3 @ 85%, 2 @ 90%, 1 @ 95% 2 @ 90% & 1 @ 85% Warm up 5 minutes to build to 85% WOD: AMRAP 5 30/20 Calories, Echo Max rep: Slam balls Px:40/30 Fx:30/20 L:20/10 TUESDAY, Feb. 4th TEAMS[…]

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WOD’s for Jan. 27th – Feb. 1st

MONDAY, Jan. 27th SKILL DEVELOPMENT Kip swing EMOM x 10 minutes 5 kip swings (arch to hollow) WOD: AMRAP 12 5 Toes to bar Fx:HKR L:Sit up 7 Burpees 9 Alt. DB Snatch Px:70/50 Fx:50/35 L:20/10 TUESDAY, Jan. 28th Strict Pull Ups EMOM x 10 Goal is to improve from[…]

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WOD’s for Jan. 20th – 25th

MONDAY, Jan. 20th On the 4 minutes x 6 Rounds 50 Double unders Fx:100 Singles 20 AB-Mat sit ups Fx:15 L:10 15/10 HRPU L:KHRPU 10 C2B Fx:Pull ups L:JC2B *Remaining time in 4 minutes is your rest. TUESDAY, Jan. 21st DEADLIFT E3MOM x 15 Minutes 3 @ 85%, 2 @[…]

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WOD for Jan. 18th

“Partner Barbell Chipper” 100 lateral bar hops 90 Push Press 80 Power Cleans L: KB Swings 70 Burpees over bar 60 Power Snatch L: DB Snatch 50 Deadlift L: KB Deadlift 40 Squat Cleans L: Goblet squat 30 Thrusters L: DB Thrusters 20 Squat Snatch L: Alt lunge steps 10[…]

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WOD for Jan. 17th

Skill Development: KB Hang snatch: We will spend 15 minutes on learning the technique on performing a KB Snatch. WOD: For Time Buy In: 50/35 Calories, Row 21-15-9 Alt KB Hang snatch Px:53/35 Fx:35/18 Pull ups Cash out: 50/35 Calories, Row

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WOD for Jan. 14th

BACK SQUAT E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: AMRAP 7 15 Push Press Wall Ball Shots PX: 20/14 Fx:14/10 L:10/6 15 Push Ups Learn.Play.Sweat

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WOD’s for January 13th – 18th

MONDAY, Jan. 13th STRICT PRESS E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: AMRAP 9 15 Ab-mat sit ups 10 Renegade rows Px:35/20 Fx:20/15 15 Ab-mat sit ups 30[…]

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WOD for Jan. 11th

Teams Of Two AMRAP 30 One partner completes the row, deadlifts and pull ups and then both teammates do high five burpees. When burpees complete the other partner does row, deadlifts and pull ups. 21/15 Calories, Row 15 Deadlifts 9 Pull ups Fx: Ring rows 10 High five Burpees *Teammates[…]

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