CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Jan. 10th

SUMO DEADLIFT E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: For Time 21-18-15-9 Wall balls Px:20/14 Fx:14/10 Slam Balls Px:40/30 Fx:30/20 8 Minute time cap Learn.Play.Sweat

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WOD for Jan. 9th

WOD: AMRAP 8 21/15 Calories, Ski-Erg 2 Legless Rope Climbs(No jump) Fx: Rope climb L:Seated Rest 5 Minutes AMRAP 8 50 Double unders Fx:75 singles 4 Turkish Get ups Px:53/35 Fx:44/26 L:35/18 Learn.Play.Sweat

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WOD for Jan. 8th

OLY COMPLEX: E2MOM x 10 MINUTES 3 Power Snatches 3 OH Squats Building to a Heavy for the day WOD: For Time 5 Rounds of above complex Px:95/65 Fx:75/55 50 Lateral Bar hops 3 Rounds of above complex 50 Lateral bar hops 1 Round of above complex Learn.Play.Sweat

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WOD for Jan. 7th

WOD: AMRAP 4 27/21 Calories, Row 27 Burpees 27 DB Push Press Px:35/20 Fx:25/15 Rest 4 Minutes AMRAP 4 21/15 Calories, Row 21 Burpees 21 DB Push press Rest 4 minutes AMRAP 4 15 Calories, Row 15 Burpees 15 DB Push Press Learn.Play.Sweat

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WOD for Jan. 6th – 11th

MONDAY, Jan.6th STRICT PULL UPS EMOM x 10 Minutes 1-5 reps Fx: Seated Strict Pull Up *Score is total reps. The goal will be to increase rep total next time. WOD: Tabata 8 Rounds Each Movement :20 work – :10 rest Calories, Echo AB-mat sit ups Calories, Echo KB Swings[…]

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WOD for Jan. 4th

“Bring a Buddy” Teams of Two Teammates can break it up anyway they choose, but must be 50-50. AMRAP 20 Buy in 1000/800m Row *Only do the buy-in once 40 Double unders Fx:60 singles 40 Box Step ups 24/20 w/DB Px:50/35 Fx:35/20 L:BW 40 Ring rows 30 Double unders Fx:45[…]

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WOD for Jan. 3rd

BENCH PRESS E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: For Time 10-15-20-15-10 HRPU KB Swings Px:71/53 Fx:53/35 L:35/18 8 minute time cap Learn.Play.Sweat

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WOD For Jan. 2nd

FRONT SQUAT E3MOM x 15 Minutes 5 @ 75%, 4 @ 80%, 3@ 85% 4 @ 80% & 5 @ 75% Warm up: 5 Minutes to build to 75% WOD: For Time 60 Med ball cleans Px:20/14 Fx:14/10 L:10/6 30/20 Calories, Echo 9 minute time cap Learn.Play.Sweat

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WOD’s for Dec. 30th – Jan. 4th

MONDAY, Dec. 30th “End of the Year” Chipper 100 Air squats 90 Ab-mat sit ups 80 Alt. lunge steps 70 Burpees 60 Slam Balls Px:40/30 Fx:30/20 50 Pull ups Fx: Ring rows 40 HRPU 30 V-ups 20 Ring dips Fx:bench dips Cah out: 1 minute wall sit w/ slam ball[…]

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WOD for Dec. 28th

Teams of two: Can break reps/calories as the team chooses, but must be 50-50. AMRAP 30 50 Wall balls Px;20/14 Fx:14/10 40/30 Calories, Echo 30 T2B Fx: V-ups 20 Alt. DB Snatch Px:50/35 Fx:35/20 Learn.Play.Sweat

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