CrossFit MKG | North Seattle

Daily Workout

WOD for Apr. 12th

Bench press Week 5 of 8 E2MOM x 10 minutes Deload 5 @ 60% WOD: 3 Rounds 24 V-ups 22 Double unders S:66 singles 20 wall balls Rx:20/14 18 HSPU S:Seated DB Press 14 minute time cap

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WOD for Apr. 11th

Snatch E2MOM x 12 minutes High hang snatch + Hang snatch + Full snatch * Build to a technical weight WOD: For Time 400m run 30 Deadlifts Rx+:115/80 Rx:95/65 S:75/55 20 SDLHP 6 minute time cap

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WOD for Apr. 10th

“Gut Check Wednesday” Your workout finishes when you accumulate the required burpees or you can’t finish the power cleans and front squat in the 2 minute period. Burpees FB: 150 Rx:125 S:100 E2MOM 2 Power Cleans Rx:135/95 S:95/65 1 Front squat * power clean increases by a rep each additional[…]

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WOD for Apr. 9th

Skill Development Bar Muscle up E2MOM x 12 minutes Station 1: 5-8 kip swings Station 2: Mid portion BMU lat activation/timing with hips Station 3: Hip to bar in kip swing Station 4: Jumping bar muscle up WOD: Tabata 8 rounds each movement :20 work – :10 rest HRPU Sit[…]

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WOD for Apr. 8th

Deadlifts Week 5 of 8 E3MOM x 15 minutes Deload 5 @ 70% WOD: Against a 7 minute clock 200m Farmers carry Rx:35/20 S:20/10 Row – 750/600m S:500/400m Remaining time: Max reps: DB Thrusters Rx:35/20 S:20/10 *score is total reps thrusters

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WOD for Apr. 6th

Buy in: 1000m row *each teammate must row 500m 50 team high five burpees Into AMRAP Teammate 1: 200m run Teammate 2: 5 Pull ups S:JPU 10 power cleans Rx:95/65 S:75/55 20 Air Squats 30 minute time cap *score is rounds/reps in AMRAP In AMRAP portion of workout one teammate[…]

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WOD for Apr. 5th

Push Press Week 4 of 8 E3MOM x 15 minutes 5 @ 70 +15# WOD: AMRAP 9 20 DU S:60 singles 15 KB Swings 53/35 5/3 SHSPU S1: SHSPU + 5″ S2: Seated DB press – Heavy

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WOD for Apr. 4th

E5MOM x 30 minutes: Calories, Assault FB:20/15 Rx:15/12 S:12/9 5 Power snatch 200m run *Build in weight each round of snatch *score is the heaviest snatch round completed [5 reps] in the three minute window.

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WOD for Apr. 3rd

Back Squat Week 5 of 8 “Deload” E3MOM x 15 minutes 5 @ 60% WOD: Against 7 minute clock 5 Rounds 10 wall balls 20/14 10 burpees Remaining time: Max reps – Slam balls Rx:40/30 S:30/20 *score is total slam ball reps

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WOD for Apr. 2nd

“DT” 5 Rounds 12 Deadlifts Rx:155/105 S1:135/95 S2:115/80 S3:95/65 9 Hang power cleans 6 Push Jerks rest 5 minutes from the time the athlete finishes and then…. 1000m row for time *score is “DT” time and 1k row time

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