CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD’S for Sept. 20th – 25th

Monday, 9/20 Deadlift Every :30 seconds for 12 minutes x 1 rep @ 75% WOD: Against a 5:00 clock 100 DU Fx:200 Singles 20/15 Calories, Echo Fx:15/10 25 Deadlifts Max reps – Lateral bar burpees Bar load – 185/135 135/95 95/65 Tuesday, 9/21 Bench Press Every 2:30 x 5 sets[…]

Read More »

WOD’S for Sept. 13th-18th

Monday, 9/13 Bench Press Every 2:00 x 5 sets 8 @ 60% 5 @ 70% 3 @ 80% 1 @ 90% 5-6@75% WOD: For Time 4 Rounds 15/10 HRPU Fx:12/7 20 DB push press 100m run DB load – 50/35 35/20 Tuesday, 9/14 32 EMOM Calories Row/echo Sets 1-2: 12/9[…]

Read More »

WOD’S Sept. 6th-11th

Monday, 9/6 Labor Day Gym Closed Tuesday, 9/7 Front Squat Building to a 1RM WOD: For Time: 3,6,9,12 & 15 reps of Thrusters Lateral bar burpees Bar load 115/75 95/65 75/55 Wednesday, 9/8 EMOM 21 minutes Min 1: 15-12 Calories, row 12/9 Min 2: 10 Deadlifts Min 3: 100m run[…]

Read More »

WODS for August 23rd – 28th

Monday, 8/23 Tempo Front Squats Every 2:00 x 6 sets 3 reps at a 32×1 Increase each set by 3-5% WOD: 7 Minutes Max calories, Echo Every minute starting at 0:00 15 Air squats Tuesday, 8/24 Split jerks Tall jerks Every 1:00 x 4 sets 2 reps – build in[…]

Read More »

WODS for August 16th – 21st

Monday, 8/16 32 EMOM Min 1: 12/9 Calories, Echo Fx:10/5 Min 2: 6-8 Burpee box jumps 24/20 Min 3: 10/8 Calories, Ski-erg/row Station 4: 6-8 T2B Fx:Knees to chest L:V-ups/SL V-ups Tuesday, 8/17 Tempo Front Squats Every 2:00 x 6 sets 3 reps at a 32×1 Increase each set by[…]

Read More »

WOD’s for August 9th-14th

Monday, 8/9 Cleans Tall Cleans Every 1:30 x 6 sets 2 reps Build in weight Slow pull power cleans Every 1:00 x 8 sets Sets 1-2 @ 50% Sets 3-4 @ 55% Sets 5-6 @ 60% Sets 7-8 @ 65% WOD: AMRAP 7 30 Double unders Fx: 60 Singles 20[…]

Read More »

WODS for August 2nd – 7th

Monday, 8/2 Back Squat EMOM x 2 reps 50-55-60-65-70% Every 2:00 x 1 rep 75-80-85-90-95-100+% WOD: Against a 5 minute clock 25 Sit ups 50 Air squats 150 Double unders Fx:200 Singles Max reps – Burpees Tuesday, 8/3 For Time 3 Rounds 15 deadlifts 10 Push press 5 C2B Fx:JC2B/Inv.[…]

Read More »

WODS for July 26th – 31st

Monday, 7/26 Strict Press Every 2:00 Set 1: 6 reps  @ 65% Set 2: 4 reps @ 75% Set 3: 2 reps @ 80% Set 4: 1 rep   @ 85% Set 5: 1 rep   @ 90% Set 6: 1 rep   @ 95% WOD: 3 Sets AMRAP 2 2 Lateral bar[…]

Read More »

WODS for July 19th-24th

Monday, 7/19 Back Squat Every 2:00 Set 1: 6 reps @ 65% Set 2: 4 reps @ 75% Set 3: 2 reps @ 80% Set 4: 2 reps @ 85% Sets 5:4-5 reps @ 80% WOD: For Time 400m Run Fx:300m L:200m 30 Thrusters 200m Run Bar load – 75/55[…]

Read More »

WODS for July 12th-17th

Monday, 7/12 For Time 40/30 Calories, Echo Fx:30/20 100 Double unders Fx:200 singles 30 DB push press 100 Double unders Fx:200 singles 40/30 Calories, Echo Fx:30/20 On the minute: 5 DB Power cleans DB load – 50/35 35/20 20/10 Tuesday, 7/13 Back Squat Every 2:00 Set 1: 6 reps @[…]

Read More »