CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD for Nov. 16th

Team WOD: Teams of Two 6 Rounds 20/15 Calories, Echo 15 Slam Balls Px:40/30 Fx:30/20 *one teammate works at a time -Into- 60 High five burpees -Into- Max reps: Rope climbs 23 Minute time cap *Score is rope climb reps Learn.Play.Sweat

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WOD for Nov. 15th

Friday, Nov. 15th Back Squat E3MOM x 15 Minutes 5 @ 75%, 4 @ 80%, 3 @ 85% 4 @ 80% & 5 @ 75% WOD: In 6 minutes: 1000/800m Row Max reps: Goblet squats Px:71/53 Fx:53/35 L:35/18 Learn.Play.Sweat

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WOD for Nov. 14th

Strict Press: E3MOM x 15 Minutes 5 @ 75%, 4 @ 80%, 3 @ 85% 4 @ 80% & 5 @ 75% WOD: In 5 Minutes: 100 Double unders Fx:200 Singles 30/20 Calories, Echo Fx:25/15 Max Reps: Z-bar Press Px:45/35 Fx:35/25 Learn.Play.Sweat

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WOD for Nov. 13th

Wednesday, Nov. 13th Teams of Two or Three Break it up anyway you choose. 5 Rounds Minute 1: Deadlift Minute 2: Lateral Bar Hops Minute 3: Strict Pull ups Fx:Seated SPU Minute 4: Rest Bar Load: Px:135/95 Fx:95/65 *Divide LBH total reps by 5 and that will be your total[…]

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WOD for Nov. 12th

WOD: Every :90 x 24 minutes ODD: Power clean-Front squat-Push jerk *Increase in weight each round Even: Calories, Row Px:20/15 Fx:15/10 Learn.Play.Sweat

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WODs for Nov. 11th -15th

Monday, Nov. 11th Veteran’s Day Hero WOD “TELLIER” For Time 10 Burpees 10 Burpees 25 Push ups 19 Burpees 25 Push ups 50 Lunges 10 Burpees 25 push ups 50 Lunges 100 sit ups 10 Burpees 25 Push ups 50 Lunges 100 Sit ups 150 Air squats Tuesday, Nov. 12th[…]

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WOD for Nov. 8th

Team Workout: In teams of two or three *One partner works at a time AMRAP 30 5 Power cleans 5 Lateral bar burpees 5 Thrusters Bar Load: Px:95/65 Fx:75/55 L:55/35 Learn.Play.Sweat

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WOD for Nov. 7th

Skill & Core Session: EMOM x 15 Minute 1: Turkish Get Ups Minute 2: Hollow Body Rocks Minute 3: Rest *Increase weight on TGU each round if possible WOD: AMRAP 15 15/12 Cal Echo 1 Minute Cumulative Plank hold 15 Sit Ups Learn.Play.Sweat

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WOD for Nov. 6th

Sumo Deadlift: E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up 5 Minutes to build to 70% WOD: In 6 Minutes: 40 Pull Ups Max reps: Wall Walks L: Box Inversion *Score is wall walk reps Learn.Play.Sweat

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