CrossFit & Fitness Gym | North Seattle

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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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WOD’S for May 24th – 29th

Monday, 5/24 Against a 15 minute clock 50 Double unders Fx:100 Singles 10 Burpee box jumps/step up 100 Double unders Fx: 200 Singles 10 Burpee box jumps/step up 200 Double unders Fx:400 Singles 10 burpee box jumps/step up Immediately into Max distance – Row Tuesday, 5/25 Deadlifts Every 1:45 x[…]

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WOD’S for May 17th – 22nd

Monday, 5/17 Back squats Every 1:45 x 9 sets 8,6,4,2,2,2,4,6 & 8 CONDITIONING: Against 5 minute clock Buy in: 20 Alt. front rack lunge steps 400m Run Fx: 200M Max reps – Wall balls Bar load – 95/65 75/55 55/35 WB – 20/14 14/10 10/6 Tuesday, 5/18 4 Sets Rest[…]

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WOD’S for May 10th – 15th

Monday, 5/10 For Time 2 Rounds 1000/800m Ski-ErgFx: 800/600m 20 Hang power cleans 80 Double unders Fx: 120 Singles 10 Hang power cleans 25 Sit ups 400m run Bar load – 95/65 75/55 65/45 Tuesday, 5/11 Front squats Every 1:45 x 9 sets 8, 6, 4, 2, 2, 2, 4,[…]

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WOD’S for May 3rd-8th

Monday, 5/3 EMOM x 21 minutes Minute 1: 4 burpee box jump overs + 20 Double unders/30 singles Minute 2: 4 burpee box jump overs + 5 Front squats Minute 3: 4 burpee box jump overs + 6 T2B Fx: V-ups Box Height- 24/20 20/16 16/12 Bar load – 135/95[…]

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WOD’S for April 26th – May 1st

Monday, 4/26 Every 2:00 x 3 sets 3 Power cleans + 1 Front squat @60% of Power clean Every 2:00 x 3 sets 2 Power cleans +1 Front squat @70% of power clean Every 2:00 x 3 sets 1 Power clean + 1 Front squat @80% of power clean WOD:[…]

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WOD’S for April 19th-24th

Monday, 4/19 50/35 Calories, Echo Fx:40/30 25 Power snatches 50/35 Calories, Echo Fx:40/30 Bar load 135/95 95/65 75/55 Tuesday, 4/20 0:00 – 3:00 x 3 rounds 30 Double unders Fx:45 singles 15 Sit ups Fx:10 10 Thrusters 3:00 – 6:00 x 3 rounds 30 Double unders 15 Sit ups Fx:10[…]

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WOD’S for April 12th-17th

Monday, 4/12 Clean Complex Every :90 x 8 Sets Clean lift-off Pause :02 + Halting Clean DL Pause :02 + Power Clean Build in weight                                                   […]

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WOD’S for April 5th – 10th

Monday, 4/5 Strict Press 1 RM E2MOM x 8 minutes 1×10 Empty bar 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% E3MOM x 12 minutes 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @100% or new PB Tuesday, 4/6 3 Rounds at Max Effort. Time each round[…]

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