CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD for October 18th

CrossFit Open: The MKG teams for the Open have been selected and are as follows: Team Black: Team Captain – Josh Alexandra, Becky, Brent, Chris, Erica, Joanna, Lillian, Lipine, Mason, Sonja and Will. Team Red: Team Captain – Scott Ashley, Christina, Dave L., Dave W., Eric, Holly, Jason, Kristin, Tammy,[…]

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WOD for Oct. 17th

                WOD: Go Big” EMOM 6 6 Rounds Px:115/80 Fx:95/65 L:75/55 2 Hang Power cleans Power clean *stay at same weight all rounds Rest 1 minute Every :90 x 15 minutes 10 Rounds 1 power clean * Build to a heavy for the[…]

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WOD for Oct. 16th

Gymnastic Skills: EMOM 12 [:30 work – :30 rest] Station 1: Hollow body hold *add plate to increase difficulty level Station 2: Beat swings in the rings Station 3: Px: Handstand walk Fx: Wrist/elbow taps L: Wall walk or box inversion WOD: “Feet don’t fail me now” For Time 2[…]

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WOD for Oct. 15th

Front Squat: E3MOM x 15 Minutes 8 @ 65%, 6 @ 70%, 5 @ 75% 6 @ 70% & 8 @ 65% Warm up 5 Minutes to build to 65% WOD: “Weight of your shoulders” For Time 100 Double Unders Fx:200 singles 21 DB Thrusters Px:35/20 Fx:20/10 75 Double unders[…]

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WOD for Oct. 14th

WOD: “All Aboard” On the :90 x 24 minutes (1:00 work – :30 rest) Station 1: Ab-mat sit up Station 2: Calories – Row Station 3: HRPU Station 4: Deadlifts Px:135/95 Fx:95/65 L:75/55 *Score is total reps/calories Learn.Play.Sweat

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WOD for Oct. 11th

              WOD: “Give and Take” On the 4:00 minutes x 24 minutes 2:00 Work – 2:00 rest ODD 20/15 Calories, Row Fx: 17/12 Max reps: KB Swings 53/35 EVEN 15/10 Calories – Echo Fx: 12/7 Max reps: Slam ball over the shoulder Px:40/30 Fx:30/20[…]

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WOD for Oct.10th

Expanding Our Community: There has never been a better time to recommend a family member, friend or co-worker to join our community then right now. Until Nov. 15th if you refer one person who becomes a part of our community you will receive 3 months free membership dues. Bench Press:[…]

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WOD for Oct. 9th

Expanding Our Community: There has never been a better time to recommend a family member, friend or co-worker to join our community then right now. Until Nov. 15th if you refer one person who becomes a part of our community you will receive 3 months free membership dues. Register for[…]

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WOD for Oct. 8th

Expanding Our Community: There has never been a better time to recommend a family member, friend or co-worker to join our community then right now. Until Nov. 15th if you refer one person who becomes a part of our community you will receive 3 months free membership dues. Register for[…]

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