CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Aug. 16th

WOD: 10-20-30-20-10 Pull ups Fx: Jumping PU L: Ring road Ab-mat sit ups Alt. DB snatch Px:50/35 Fx:35/20 L:20/10 *200m run after each round Learn.Play.Sweat

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WOD for Aug. 14th

WOD: For Time 50/35 Calories, Row 2 Rounds “Kelly” 50/35 Calorie, Row 1 Round of “Kelly” 400m Run 30 Box Jumps 24/20 L;Step ups 30 Wall balls 20/14 Fx:14/10 Learn.Play.Sweat

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WOD for Aug. 13th

Strict Press 1RM E3MOM x 24 Minutes 8 @ 40% 6 @ 50% 5 @ 60% 3 @ 70% 1 @ 80% 1 @ 90% 1 @ 1RM +2-5% 1 @ +2+5% WOD: For Time 50-40-30-20-10 Double unders or 2x singles 12-10-8-6-4 HSPU Fx: DB Push press 50/35 L:35/20 6[…]

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WOD for Aug. 12th

Death by Power Cleans Power Clean Px:115/80 Fx:95/65 L:KB Swings EMOM: Minute 1: 2 Burpees +1 PC Minute 2: 2 Burpees + 2PC Minute 3: 2 Burpees + 3PC Continue adding 1PC each additional minute. Always 2 burpees If…….you die before 8 minutes – 50 Calories , Assault 12 minutes[…]

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WOD for Aug 10th

Partner WOD: Teams of Two For Time 4 rounds 30 minute time cap 60/42 Calories, Assault 40-30-20-10 Deadlifts Front Squat Push Jerks Px:115/80 135/95 155/105 175/115 Fx:75/55 95/65 115/80 135/95 Lifstyle for Jerks is HRPU * Calories on Assault only once at the start of the WOD. *Teammates can break[…]

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WOD for Aug. 9th

WOD: Against 12 minute clock 3 Rounds 200m run 20 KB Swings Px:53/35 Fx:44/26 rest 3 minutes 3 Rounds 200m Run 15 C2B Fx:Pull ups L:Ring row *Penalty: Every rep not completed within the 12 minutes is a burpee. *3 minutes of rest counts towards the 12 minute clock. Learn.Play.Sweat

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WOD for Aug. 8th

WOD: AMRAP 3 21/15 Calories, Row 21 Lateral bar burpees Max Overhead Squats Px:75/55 Fx:45/35 L: Air Squats Rest 3 Minutes AMRAP 3 18/13 Calories, Row 18 Lateral bar burpees Max Overhead Squats Px:95/65 Fx: 65/45 Rest 3 Minutes AMRAP 3 15/11 Calories, Row 15 Lateral burpees Max Overhead Squats[…]

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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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