CrossFit MKG | North Seattle

Daily Workout

WOD for Apr. 24th

Push Press Week 5 of 8 E3MOM x 15 minutes Deload 5 @ 60% WOD: For Time: 3 Rounds 15 HRPU 15 KB Swings RX: 71:53 Rest 2 Minutes 3 Rounds 15 Sit Ups 15 Ring Dips (S: Box Dips) 12 minute time cap

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WOD for Apr. 23rd

“Gut Check” Tuesday E3MOM Calorie AD RX: 10/7 S: 8/5 4 Wall Balls RX: 20/14 *Wall Ball Reps increase by 4 each round **Athlete continues until no longer able to perform all of the required reps in 3 minute time period. *Score is total wall balls

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WOD for Apr. 22nd

Sumo Deadlift Week 5 of 8 E3MOM x 15 minutes Deload 5 @ 60% WOD: 3 Rounds for Max Reps *Bodyweight Bench Press S1:85% of BW S2:75% of BW S3:65% of BW S4:50% of BW Strict Pull Ups S:Banded rest 2 minutes in between rounds There will be total for[…]

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WOD for Apr. 20th

Team Workout: “Hold On” Teams of two Partner A: holds a wall sit while Partner B: performs 40 KB swings (RX:53/35). Once reps are completed teammates will switch places. -Partners perform 20 burpees each- Partner A: holds a handstand while Partner B: performs 25 Pull Ups. Once reps are completed[…]

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WOD for Apr. 19th

Front Squat Week 5 of 8 E3MOM x 15 minutes Deload 5 @ 60% WOD: Against 9 minute clock 400m run 50 Alt Rev. lunge steps Rx:35/20 100 DU S:200 singles 30/20 Calories – Assault Max rep – Broad jumps 6’/4′ *score is total broad jump reps

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WOD for Apr. 18th

“Fight Gone Bad” 3 Rounds: 1 Minute Wall Balls (RX: 20/14) 1 Minute SDLHP (RX: 75/55) 1 Minute Box Jumps (20″ men & women) 1 Minute Push Press (RX: 75/55) 1 Minute Row for calories 1 Minute Rest One point for each rep/calorie, score is total points & calories

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WOD for Apr. 17th

Skill Development HSPU Progression 12 minutes to complete phase work WOD: E3MOM X 15 1 Minute Plank Hold RX: 45/25 Plate 10 Pull Ups 10 KB Swings RX: 53/35 S: 35/20 *If athlete drops before 1 minute on the plank hold, 10 burpee penalty.

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WOD for Apr. 16th

Strength Strict press Week 5 of 8 E3MOM x 15 minutes Deload 5 @ 60% WOD: For Time: 30 Pushups 50 Sit Ups 30 Pushups 50 Sit Ups 30 Pushups 11 Minute Time Cap

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WOD for Apr. 15th

Cleans E2MOM x 14 Minutes Clean Pull + Power Clean + Clean * Build to a technical weight WOD: For Time: 400M Farmer’s Carry RX: 53/35 S: 35/20 30 Squat Cleans RX:155/125 S1:115/85 S2:95/65

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WOD for Apr. 13th

Team of two Break it up as teammates choose. One teammate works at a time. 200 shoulder taps from plank position Each time you touch the shoulder is 1 rep 100 KB swings 53/35 *100 Step ups w/DB 50/35 *single DB- hold anyway you choose 100 Alt. lunge steps with[…]

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