CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for June 7th

Every 2 minutes x 14 minutes 2 Cleans [Full} * building to a heavy double WOD: 0:00 – 4:00 400m run Max Power cleans S:135/95 F:115/80 L:Max KB swings 4:00 -7:00 rest 7:00 – 10:00 200m run Max Thrusters S:135/95 F:95/65 L:45/35

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WOD for June 6th

HSPU Progression: *12 minutes to complete phase work WOD: For Time 1000/800m row 8 Devil Presses S:35/25 F:20/15 L:15/8 750/600m row 10 Devil Presses 500/400m row 12 Devil Presses 250/200m row 14 Devil presses 17 minute time cap

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WOD for June 4th

3 Rounds 30 Ab-mat sit ups 31/25 calories – assault 10 Strict pull ups S:* ring row Into 200m suitcase carry Rx:50/35 *100m in the right arm & 100m in the left arm

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WOD for June 3rd

Back Squat Week 7 of 8 E3MOM x 15 minutes Building to Max reps @ 85% WOD: For Time 800m Run S: 600m 40 KB Swings Rx:53/35 30 Wall balls Rx:20/14 10 Minute time cap

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WOD for June 1st

Bring Your Buddy Team WOD! Teams of two 8 Rounds Teammate A: 200m run Teammate B: 10 Burpees 11 Squats w/slam ball 12 slam Balls RX:40/30 S:30/20 Into 200 Step ups Rx:24/20 S:20/16 into 2000/1600m Row into 60m walking lunges In 8 rounds: teammate A: runs 200m teammate B: completes[…]

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WOD for May 31st

WOD: 4 Rounds 40 Double Unders S: 2x singles 12 Ring Rows 100M Farmer’s Carry RX: 50/35 into 3 Rounds 25 sit ups 400m run Rest 3 Minutes Consecutive Max reps: KB swings 53/35

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WOD For May 30th

“Air Force” (from 2010 games) RX: 95/65 20 Thrusters 20 Sumo Deadlift High-Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats *4 Burpees at the top of each minute, including at the start of the WOD. Rest 5 minutes Row 2000M for time

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WOD for May 29th

Front Squat Week 6 of 8 E3MOM x 12 minutes 7 @ 40% 7 @ 50% 5 @ 60% 3 @ 70% Max reps @ 80% WOD: AMRAP 10 10 Single Arm DB Push Press RX: 50/35 [5 on right/5 on left] 15 Hang Power Cleans RX: 75/55

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WOD for May 28th

Recovery Foam rolling – 4 minutes : lats (2 min) per side 4 minutes: quads 4 minutes: hamstrings (2 min) per 4 minutes: calves (2 min) per Stretching – Banded stretch 4 minutes Hamstrings -2 min per Couch Stretch 4 minutes: quads 2 min per WOD: For Time 500/400m Row[…]

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