CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Dec. 3rd

WOD: For Time: 30/20 calories row, 25 sit ups & 2 Front Squats 30/20 calories row, 25 sit ups & 4 Front squats 30/20 Calories row, 25 sit ups & 6 Front Squats 30/20 Calories row, 25 sit ups & 8 Front squats 30/20 Calories row, 25 sit ups &[…]

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WOD for Dec. 2nd

MONDAY, Dec. 2nd Snatch: E2MOM x 10 minutes Snatch Deadlift 2 second pause at above knee + 2 second at power position *Start at 50% of 1RM and build WOD: Every :90 x 15 minutes ODD: 15 Lateral bar hops 8 burpees over the bar EVEN: 3 Power Snatches *Build[…]

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WOD for Nov. 30th

Team WOD: Teams of two Reps must be split 50-50 5 Rounds 500/400m Row 40 KB Swings Px:53/35 Fx:44/26 30 Push Press Px:95/65 Fx:75/55 -Into- 100 Push ups 35 minute time cap Learn.Play.Sweat

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Happy Thanksgiving! I hope each of you have a great Thanksgiving and weekend! Thanksgiving Day WOD: See you all at 9:00 AM! Learn.Play.Sweat

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WOD for Nov. 27th

Thanksgiving Day Team WOD: Last day to sign up will be Wednesday 11/27 by 5PM. We will not be able to allow athletes to just show up and participate due to the size of the class. Bench Press: E3MOM x 15 Minutes 5 @ 75%, 4 @ 80%, 3 @[…]

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WOD for Nov. 26th

Congratulations to the following athletes who came in on Friday (11/22) and had the greatest distance on the row, echo, ski-erg and total distance. WOMEN: Row – Lillian Echo – Ashley Ski-E – Aslhley Total – Ashley by 40m over Bethany Men: Row – Nikolai Echo – Josh Ski-E –[…]

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WOD for Nov. 25th

MONDAY, November 25th WOD: 5 Rounds x 30 minutes Work :60 – rest :30 Station 1: Echo Bike Max cals Station 2: Walking Overhead KB Lunge P: 53/35* Station 3: Wall Walks** Station 4: Hollow Body Rocks Score is total reps *Every 5 feet is 1 rep **Every Wall walk[…]

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WOD for Nov. 22nd

WOD: Max Distance – In 5 minutes: Row -rest 3 minutes- In 5 Minutes: Echo Bike -rest 3 minutes- In 5 Minutes: Ski-Erg There will be a score for the Row, Echo, Ski-Erg and total distance. *A Fitaid will be awarded to the top male and female athletes who have[…]

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WOD for Nov. 21st

Deadlift: E3MOM x 15 Minutes 5 @ 75%, 4 @ 80%, 3 @ 85% 4 @ 80% & 5 @ 75% WOD: 2,4,6,8,10….etc. Alt. DB Snatch Px:50/35 Fx:35/20 C2B Fx:JC2B Learn.Play.Sweat

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WOD for Nov. 20th

Gymnastic Skills: EMOM x 12 minutes :30 Work – :30 Rest Station 1: Hollow body rocks *Hold plate to increase difficulty Station 2: Handstand walk Fx:Wrist or elbow taps L:Wall walks Station 3: Ring MU Fx:Ring MU Transition WOD: AMRAP 12 15 Ab-mat sit ups 30 Air Squats 60 Double[…]

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