CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD for June 20th

“Go for Broke” Tabata [9 Rounds]: :20 work – :10 rest Max Reps: Double Unders/singles Rest 3 minutes In 15 Minutes: Max Reps: Hill Climbs Up & down is a rep Rest 5 minutes *Max time: wall sit *Hips must be level with knees in the sitting position.

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WOD for June 19th

For Time: Buy in – :30 OH barbell hold 25 Push Jerk Px:95/65 Fx:75/55 L:45/35 400m run 25 sit ups 25 Push Press 400m run 25 sit ups 25 Strict press Cash Out: :30 OH Barbell hold

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WOD for June 18th

WOD: “Monster Mash” Stations [1-5]: 1. AMRAP 5 AD 10/7 Cal 5 Tire Flips Rest 2 min. 2. AMRAP 5 20m Sled Push P: 4/3 (45’s), F: 3/2, L:1 12/9 Push Ups Rest 2 min. 3. AMRAP 5 2 Rope Climbs L:10 ring rows 20 Shoulder Taps Fx/L:Plank position Rest[…]

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WOD for June 17th

Strict Press Week 7 of 8 E3MOM x 15 minutes 7 @ 50% 5 @ 55% 4 @ 65% 3 @ 75% Max reps @ 85% WOD: 3 Rounds with a 10 minute time cap – 5 wall walks L: Box inversion 20 Box Jumps Px/Fx: 24/20 L:step ups 21/15[…]

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WOD for June 15th

Teams of two: 30 minute time cap 3 rounds 400m team run 50/35 HRPU into Px: 16 Power cleans 115/80 16 Power cleans 135/95 16 Power cleans 155/105 16 Power cleans 185/125 16 power cleans 205/135 Fx: 16 power cleans 75/55 16 power cleans 95/65 16 power cleans 115/80 16[…]

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WOD for June 14th

Rope Climbs: Novice: First establish foothold. Then begin bringing up and resetting foothold. Proficient: Class Challenge AMRAP 10 100m run + 2 rope climbs Next teammate can’t start until rope climbs complete. Score is total # rope climbs for the class. WOD: AMRAP 5 Buy in: 25 lateral bar hops[…]

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WOD for June 13th

Bench Press Session 7 of 8 E3MOM x 15 minutes Building to Max reps @ 85% WOD: “Death Race” 21/15 Calories, Assault *10 10m sprints *must touch the line on each 10m sprint, except the last one. **This is all out 100% effort!

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WOD for June 12th

WOD: AMRAP 4 21/15 Calories. row 21 burpees 21 C2B Fx: Pull ups L: Ring rows Rest 4 minutes AMRAP 4 18/12 calories. Row 18 burpees 18 T2B Fx: V-ups L: Ab-mat sit up rest 4 minutes AMRAP 4 15/9 calories, row 15 burpees 15 pull ups Fx: Ring rows[…]

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WOD for June 8th

Teams of two: AMRAP 30 20 Burpee box jump overs 24/20 20 Alt. DB snatches 20 T2B F:V-ups 21/15 Calories, Row *Teammates can break it up anyway they choose, but must be 50-50.

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