CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD’S for Oct. 18th-23rd

Monday, 10/18 Dips & Pulls Every 1:30 x 3 sets Station1: 8-10 Ring dips Fx: Bench dips Station2: 20 Single arm banded lat pull down *10 on each arm Station3: 20 Overhead tricep extentions Station 4: 16 bent over DB rows *8 on each arm WOD: For Time 3 Rounds[…]

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WOD’S for Oct. 11th-16th

Monday, 10/11 Bench Press Building to a 1RM Every 1:30 x 5 Sets 5 @ 40% 5 @ 50% 4 @ 60% 3 @ 65% 2 @ 70% Every 2:00 x 5 Sets 1 @ 80% 1 @ 85% 1 @ 90% 1 @95% 1 @ 100+% Tuesday, 10/12 On[…]

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WOD’S for Oct. 4th – 9th

Monday, 10/4 Kip Swings/Chair swings 8 Sets Min 1-8 :20 seconds Rest 1 minute EMOM x 3 minutes 5 reps T2B Fx: 1/2 T2B L: HKR WOD: AMRAP 10 10/7 Calories, row 10 T2B Fx:1/2 T2B L: HKR Tuesday, 10/5 Deadlift Every :30 X 6 minutes 1 rep @ 85%[…]

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WOD’S for Sept.27th – Oct. 3rd

Monday, 9/27 For Time 3 Rounds 500/450m Row Fx:450/350m 20 Alt. DB lunge steps 500/450m Row Fx:450/350m 10 DB push press DB load – 50/35 35/20 20/10 Tuesday, 9/28 For Time 30 Lateral bar hops 30 Hang power snatches 30 Lateral bar burpees 30 OH Squats* 30 Lateral bar burpees[…]

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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[…]

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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[…]

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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[…]

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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[…]

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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[…]

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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[…]

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