CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD’S for April 12th-17th

Monday, 4/12 Clean Complex Every :90 x 8 Sets Clean lift-off Pause :02 + Halting Clean DL Pause :02 + Power Clean Build in weight                                                   […]

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WOD’S for April 5th – 10th

Monday, 4/5 Strict Press 1 RM E2MOM x 8 minutes 1×10 Empty bar 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% E3MOM x 12 minutes 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @100% or new PB Tuesday, 4/6 3 Rounds at Max Effort. Time each round[…]

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WOD’S for Mar. 29th – Apr. 3rd

Monday, 3/29 Core Test Accumulate 6 minutes of the following in 8 minutes 2 minute plank hold 2 minute side plank (each side for a total of 4 minutes.) CONDITIONING: For Time Annie 50-40-30-20-10 Double unders Fx:2x Singles Sit ups Tuesday, 3/30 For Time 4 Rounds 8 Deadlifts 185/130 155/110[…]

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WOD’S for March 22nd-27th

Monday, 3/22 4 sets Against a 4 minute clock rest 2 minutes between sets 20/15 Calories, Echo Fx:15/10 30 Sit ups Fx:20 20/15 HRPU Fx:15/10 Max – Calories, Ski-erg/Row Tuesday, 3/23 For Time 500/400m Row 10 Bar MU Fx:JBMU L:15 Bench dips 500/400m Row 20 C2B Fx:JC2B L: Ring/inverted row[…]

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WOD’S for March 15th-20th

Monday, 3/15 EMOM X 20 minutes Station 1: Calories, Echo Station 2: Sit ups Px:20 Fx:15 L:10 Station 3: Calories, Row Station 4: 15 Double unders Fx: 25 Singles + 8 Burpees Score is calories from the Echo and Row. Tuesday, 3/16 Every :90 for 9 sets Deadlifts 3,3,3,2,2,2,1,1,1 Build[…]

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WODS for Mar. 8th-13th

Monday, 3/8 Every :90 for 9 sets Front Squats 3,3,3,2,2,2,1,1,1 Build to a heavy for the day CONDITIONING: 2 Sets Minute 1: Thrusters Minute 2: Burpees Minute 3: Rest Bar load- 75/55 65/45 55/35 Tuesday, 3/9 For Time 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Calories, Row 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Hang power cleans Bar load – 95/65 75/55[…]

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WOD’S for Mar. 1st – 6th

Monday, 3/1 AMRAP 12 3 Power cleans 3 T2B Fx: T2Rig Add 3 reps to each movement each round Bar load – 135/95 95/65 75/55 Tuesday, 3/2 4 times through Pick up were you leave off in AMRAP 3. The AMRAP 3 & 1 are scored separately AMRAP 3 30[…]

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WOD’S for Feb. 22nd-27th

Monday, 2/22 Every 3 :00 x 5 Rounds Rest 1 minute 20/15 Calories, Echo Fx:15/10 30 Sit ups Fx:20 Max – Alt. DB Snatch DB Load – 70/50 50/35 35/20 Tuesday, 2/23 Every :90 for 9 sets Push Press 3,3,3,2,2,2,1,1,1 Build to a heavy for the day CONDITIONING: AMRAP 8[…]

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WOD’S for Feb. 15th – 20th

Monday, 2/15 Every :90 for 9 sets Bench press 3,3,3,2,2,2,1,1,1 Build to a heavy for the day CONDITIONING: For Time 40 KB Swings 30 Sit ups 20 HRPU 30 Sit ups 40 KB Swings KB load – 71/53 53/35 44/26 10 minute time cap Tuesday, 2/16 AMRAP 10 21/15 Calories,[…]

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WOD’S for Feb. 8th-13th

Monday, 2/8 5 Sets Every 2:00 Halting snatch deadlift + Hang power snatch + Power snatch + OH Squat CONDITIONING: Every 2:00 x 12 Minutes 4 Power Snatches & 6 OH Squats Can substitute front squat for OH squat Score is heaviest barbell load Tuesday, 2/9 For Time On the[…]

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