CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD’s for Jan. 20th – 25th

MONDAY, Jan. 20th On the 4 minutes x 6 Rounds 50 Double unders Fx:100 Singles 20 AB-Mat sit ups Fx:15 L:10 15/10 HRPU L:KHRPU 10 C2B Fx:Pull ups L:JC2B *Remaining time in 4 minutes is your rest. TUESDAY, Jan. 21st DEADLIFT E3MOM x 15 Minutes 3 @ 85%, 2 @[…]

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WOD for Jan. 18th

“Partner Barbell Chipper” 100 lateral bar hops 90 Push Press 80 Power Cleans L: KB Swings 70 Burpees over bar 60 Power Snatch L: DB Snatch 50 Deadlift L: KB Deadlift 40 Squat Cleans L: Goblet squat 30 Thrusters L: DB Thrusters 20 Squat Snatch L: Alt lunge steps 10[…]

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WOD for Jan. 17th

Skill Development: KB Hang snatch: We will spend 15 minutes on learning the technique on performing a KB Snatch. WOD: For Time Buy In: 50/35 Calories, Row 21-15-9 Alt KB Hang snatch Px:53/35 Fx:35/18 Pull ups Cash out: 50/35 Calories, Row

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WOD for Jan. 14th

BACK SQUAT E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: AMRAP 7 15 Push Press Wall Ball Shots PX: 20/14 Fx:14/10 L:10/6 15 Push Ups Learn.Play.Sweat

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WOD’s for January 13th – 18th

MONDAY, Jan. 13th STRICT PRESS E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: AMRAP 9 15 Ab-mat sit ups 10 Renegade rows Px:35/20 Fx:20/15 15 Ab-mat sit ups 30[…]

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WOD for Jan. 11th

Teams Of Two AMRAP 30 One partner completes the row, deadlifts and pull ups and then both teammates do high five burpees. When burpees complete the other partner does row, deadlifts and pull ups. 21/15 Calories, Row 15 Deadlifts 9 Pull ups Fx: Ring rows 10 High five Burpees *Teammates[…]

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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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