CrossFit & Fitness Gym | North Seattle

Daily Workout

ZOOM WOD’S Dec. 7th-12th

Monday, 12/7 For Time: 21-15-9 Deadlifts burpees HRPU -into- 15-12-9 Hang Power cleans burpees HRPU -into- 9-6-3 Push Jerks burpees HRPU Use DB, KB or Odd objects Bar load – 135/95 105/75 Tuesday, 12/8 10 Rounds AMRAP 2 Rest 1 minute between rounds 10 Air Squats 10 Sit ups Wednesday,[…]

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WOD’s for Nov. 30th – Dec. 5th

Monday, 11/30 For Time: 5-10-15-20-15-10-5 Single Alt lunge steps Hold dumbbell next to chest (R+L=1) V-ups or Single leg V-ups Alt. Snatches Use DB, KB or Odd objects Bar load – 95/65 75/55 Tuesday, 12/1 AMRAP 15 30 Push ups on DB 30 Deadlifts Use DB, KB or Odd objects[…]

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WOD’S For Nov. 23rd-28th

Monday, 11/23 For Time 5 Rounds 1 Round is completion of reps with the left and right arm. 15 Lateral object hops 9 Hang power snatches 6 Push Press 3 Push jerk Use DB, KB or odd object Bar load – 95/65 75/55 Tuesday, 11/24 AMRAP 4 Max – Burpees[…]

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WOD’S For Nov. 16th-21st

Monday, 11/16 For Time: 7 Rounds 250/200m Row 7 Thrusters 7 Lateral bar burpees Bar load – Px:95/65 Fx:75/55 L;55/35 16 Minute time cap Tuesday, 11/17 Bench Press 2 Waves 5-3-1 Every 2:30 CONDITIONING: Against 5 Minute clock: 100 Double unders Fx:200 Singles 25/15 HRPU 50 Double unders Fx:100 Singles[…]

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WOD’s for Nov. 9th -14th

Monday, 11/9 Front Squat 2 Waves 5-3-1 Every 2:30 CONDITIONING: For Time: 50 Wall balls Px:20/14 Fx:14/10 L:10/6 20/15 Calories, Echo 25 Wall balls 6 Minute time cap Tuesday, 11/10 AMRAP 15 10 Power cleans 20/15 Calories, Ski-Erg/Row Bar load – Px:165/115 Fx:135/85 L:95/65 Wednesday, 11/11 Veteran’s Day Hero WOD[…]

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WOD’S for Nov. 2nd-7th

Monday, 11/2 AMRAP 13 1-2-3,and so on… Strict Pull Ups 2-4-6 and so on… Back Squat 3-6-9 and so on… Burpees Bar load – Px:135/95 Fx:95/65 L:75/45 Tuesday, 11/3 CORE 4 Rounds Tabata :20 work – :10 rest Hollow body hold V-ups Fx:Single leg V-ups Tuck ups Rest 1 tabata[…]

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WOD’S for OCT. 26th-31st

Monday, 10/26 Strict Press 2 Waves 5-3-1 Every 2:30 CONDITIONING: For Time: Calories, Echo Px:30/20 Fx:20/15 L:15/10 30 Slam balls Calories, Echo Px;30/20 Fx:20/15 L:15/10 6 Minute time cap S.B. – Px:40/30 Fx:30/20 L:20/10 Tuesday, 10/27 5 Rounds 3:00 Per Round Rest 1 minute between rounds 25 Sit ups Max-Disnce,[…]

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WOD’S for Oct.19th-24th

Monday, 10/19 AMRAP 15 15 Hang power cleans 30 Double unders Fx:45 Singles 15 Front Squat 30 Double unders Fx:45 Singles Bar load – Px:95/65 Fx:75/55 L:55/35 Tuesday, 10/20 Every 4:00 x 4 sets 16 DB Bent over rows *8 each arm 16 Hammer bicep curls *8 each arm CONDITIONING:[…]

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WOD’S for Oct. 5th – Oct. 10th

Monday, 10/5 4 Rounds 5:00 Rest 2:30 Between rounds Calories, Row Px:20/15 Fx:15/10 L:12/7 20 KB Swings Px:53/35 Fx:44/26 L:35/18 Calories, Echo Px:15/10 Fx:12/7 L:10/5 Max – C2B Fx: Pull ups L:inverted row Tuesday, 10/6 Front Squat 2 Waves 5-3-1 Every 2:30 CONDITIONING: For Time 21 Calories, Row 21 Thrusters[…]

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WOD’s For Sept. 28th-Oct. 3rd

Monday, 9/28 CORE 4 Sets Every 2:30 8 V-ups 15 Tuck ups :30 Hollow body hold CONDITIONING: 40-30-20-10 Air squats Sit ups Double unders Singles (60-45-30-20) HRPU Tuesday, 9/29 AMRAP 18 15/10 Calories, Echo 200m Run 16 Hang power snatches Bar load – Px:75/55 Fx:65/45 L:55/35 Wednesday, 9/30 STRICT PRESS[…]

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