CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Aug. 7th

Power Clean 1RM Building in weight every :90 x 18 minutes WOD: AMRAP 5 10 Slam balls Px:40/30 Fx:30/20 5 Box jump overs 24/20 L:Step overs

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WOD for August 5th

WOD: 6 Rounds :60 work – :10 rest Station 1 1: Calories, Row Station 2 1: AB-mat sit up Station 3: Calories, Assault Station 4: Double unders or Singles Station 5: Rest 1 minute *Score is total calories/reps Learn.Play.Sweat

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WOD for Aug. 5th

Back Squat 1RM WOD: Against 4 minute clock Accumulate 2 minute wall sit w/ Px:25/15 Plate Fx:15/10 L:BW 200m run *Every second over 4 minute results in 2 burpees to be completed immediately after finishing. Learn.Play.Sweat

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WOD for Aug. 3rd

Partner WOD: AMRAP 30 15 Ab-mat sit ups 10 Alt Db Snatch Px:50/35 Fx:35/20 L:20/10 5 Box jump overs Px/Fx:24/20 *E5MOM 100 DU or 2x Singles One teammate works at a time. Teammates will switch when all the reps for the movements are complete. DU or Singles can be broken[…]

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WOD for Aug. 1st

UPCOMING 1RM Dates: Friday, August 2nd: Deadlift Monday, August 5th: Back Squat Wednesday, August 7th: Power Clean Tuesday, August 13th: Strict Press Thursday, August 15th: Sumo Deadlifts WOD: For Time 5 Rounds 35 Double unders or 2x Singles 15 C2B Fx:Pull ups L:Ring row 35 Double unders or 2x Singles[…]

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WOD for July 31st

Bench Press: Build to 1 Rep Max E3MOM x 24 Minutes 8 @ 40% 6 @ 50% 5 @ 60% 3 @ 70% 1 @ 80% 1 @ 90% 1 @ 1RM +2-5% 1 @ +2+5% WOD: AMRAP 4 5 Devil Presses Px:30/20 Fx:20/10 3 Wall Walks Fx/L:18 Shoulder taps[…]

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WOD for July 30th

*This Wednesday: 1RM Bench Press For Time 2000m Row Rest 8 Minutes 5 Rounds E3MOM Run 200M 10 Pull ups Fx: Jumping Pull ups L: Ring Rows 10 Box Jumps Px/Fx: 24/20 L:Step ups Learn.Play.Sweat

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WOD for July 29th

“Amazing Grace” 4 Rounds 2:00 work – 1:00 rest 9 Wall Balls Px: 30/20 Fx: 20/14 9/5 Cal Assault Bike Max Clean & Jerk in remaining time Px: 115/85 F: 75/55 Lx: Max Slam Balls Accessory: Single Leg RDL 3 x 6 [each leg] Learn.Play.Sweat

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WOD for July 27th

Partner WOD: Partners split the work 50/50 on each lift any way they choose. 1000M Row 100 Thrusters P: 45/35 (Empty Bar) 100 DB Box Step Ups P:50/35 F:35/20 100 Synchronized Ab-mat sit ups 1000M Farmers Carry P:53/35 KB F:35/26 *In the synchronized ab-mat sit ups both teammates must finish[…]

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