CrossFit & Fitness Gym | North Seattle

Daily Workout

At Home WOD for Apr. 9th

Strength: On the 4:00 x 4 Rounds 16 Alt DB Floor presses 16 Plank DB Rows 8 on right then 8 on left *Can use odd objects instead of DB Remaining time in 4:00 is your rest WOD: Against a 5:00 clock 50 jumping lunges or body weight alternating lunge[…]

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At Home WOD for Apr. 8th

With Equipment- AMRAP 15 12 KB Swings 8 KB SDLHP Sumo Deadlift High Pull 4 Turkish Get Ups Without Equipment- AMRAP 15 12 Odd object Swings 8 Odd object High Pull 4 Turkish Get Ups w/odd object *Odd object examples – Gallon water jug laundry detergent Post your score to[…]

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At Home WOD for Apr. 7th

With Equipment: Pause DB Squats E3MOM x 12 Minutes 10 reps with 3 second pause in bottom position WOD: Fot Time 100 Double unders FX:150 singles 50 sit ups 25 DB Thrusters Without Equipment: Quarter Squat into Pause squat E3MOM x 12 Minutes 10 reps with 3 second pause in[…]

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At Home WOD for Apr. 6th

Support Your Local Box Workout 1: AMRAP 10 10 Air Squats 9 DB Snatch (Right) 10 Push ups 9 DB Snatch (Left) *If you don’t have a dumbbell use an odd object for ground to overhead. Learn.Play.Sweat

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At Home WOD for Apr. 3rd

                  1st workout to be announced April 3rd. Every :60 x 16 minutes Minute 1: 6-12 3-point DB Row (Right) Minute 2: 6-12 3-Point DB Row (Left) Minute 3: 6-12 Bench Dips Minute 4: Rest Quality movement *IF you do not have[…]

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At Home WOD for Apr. 2nd

                CrossFit is running an online three week Open Style Competition. You can participate for free or donate to a box of your choosing. If donating to MKG our affiliate is listed as CrossFit at MKG.  The workouts will be classic and accessible[…]

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At Home WOD for Apr. 1st

Strength & Stability With Equipment: 4 Rounds (20 Minutes) :40 seconds weighted hollow body hold :20 rest :40 seconds single leg (right) DB Romanian deadlift :20 rest :40 seconds overhead hold w/DB’s or plate :20 rest :40 seconds single leg (left) DB Romanian deadlift Rest 1:20 between rounds Without Equipment:[…]

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At Home WOD for Mar. 30th

With Equipment: On the 5:00 x 5 Rounds 10 Devil Presses w/DB’s 50 Alt. Lunges steps (BW) Fx: 35 reps 20 Russian Twists *With Plate, DB or KB The remaining time in the 5:00 is your rest. Without Equipment: On the 5:00 x 5 Rounds 20 Burpees 50 Alt.Lunge steps[…]

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At Home WOD for Mar. 28th

TABATA: :20 work-:10 rest 5 Rounds- Do each movement in order: Burpee thrust jump Skater jump Mountain climbers Flutters Broad jump-jump backs Plank-jacks Froggers High Knee Run *Keep a running total for each round. Write down the number at the end of each round. Add the 5 numbers at the[…]

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