CrossFit & Fitness Gym | North Seattle

Daily Workout

At Home WOD for Mar. 27th

HRPU Challenge: In 1:00 Max Rep-HRPU *Hands(including fingers) must fully release from floor *Must have full lock out at top (shoulder-elbow-wrist in a straight line). *Post video with score Rest 5 minutes WOD: With a running clock On the 0:00 3 Rounds 10 Sit ups 20 Single arm DB hang[…]

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At Home WOD for Mar. 26th

On the 3:00 x 6 Rounds 40 Double unders Fx:60 singles 8 DB Deadlifts 8 DB Power cleans 8 DB Front squats Remaining time in 3:00 is your rest *Score is slowest round *If you don’t have a jump rope sub dot hops. *If you do not have dumbbells use[…]

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At Home WOD for Mar. 25th

For Time: 21 Alternating Turkish-Get-ups -Directly into- 3 Rounds 30 KB Swings 20 HRPU 15 Alternating Turkish-Get-ups -Directly into- 2 Rounds 25 KB Swings 15 HRPU 9 Alternating Turkish-Get-ups -Directly into- 20 KB Swings 10 HRPU * If you do not have a KB use a DB instead. If you[…]

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At Home WOD for Mar. 24th

* Make sure you check your email to receive code to participate in live workout through Zoom! 3 ROUNDS “Fight Gone Bad” Style Minute 1: Burpees Minute 2: Med ball cleans Minute 3: Lateral hops over DB Minute 4: Jumping lunges Minute 5: Ab-mat sit ups Minute 6: REST *Score[…]

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At Home WOD for Mar. 23rd

FOR TIME: 10-9-8-7-6-5-4-3-2-1 Renegade Rows DB’s (Right/Left+1) 1-2-3-4-5-6-7-8-9-10 Wall walks You start the workout doing 10 renegade rows followed by 1 wall walk. Then 9 renegade rows and 2 wall walks. Progress through the remainder of workout in this manner. *If you do not have a wall for wall walks[…]

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At Home WOD for Mar. 21st

Conditioning: “Death by 10 Meter Sprints” Minute 1: 10m Sprint Minute 2: 20m Sprint Minute 3: 30m Sprint Continue adding 1 10m sprint as long as you make it under the minute time cap. *One foot has to cross the line. There are approximately 13 steps in 10m. Place a[…]

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At Home WOD for Mar. 20th

For Time: 5 Rounds 200m Run 10 KB Swings 200m Farmers Carry Rest 1 minute between rounds *Penalty-Every time you drop in the farmer’s carry it is 5/3 HRPU performed immediately after finishing the farmer’s carry for that round. If you do not have to KB’s use two dumbbells for[…]

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At Home WOD for Mar. 19th

If you (current member) would like to borrow equipment please stop by tomorrow between 10:00AM-1:00PM. 5 ROUNDS: 20 Mountain climbers 1 minute wall sit (no weight) 15 Goblet squats Rest 1 minute between rounds *Penalty: If you drop from wall sit it’s an immediate 5 burpees and you owe remainder[…]

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At Home WOD for Mar. 18th

For Time: 1 Minute Plank Hold (elbows) 50 Sit ups Fx:35 1 Minute Side Plank Hold (Right) 50 Hollow Body Rocks 1 Minute Side Plank Hold (Left) 50 Sit ups Fx:35 1 Minute Plank Hold *Penalty – if you drop from plank hold 10 burpees and you still owe the[…]

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At Home WOD for Mar. 17th

Tuesday, March 17th 5 Rounds 20 Shoulder taps 10 HRPU -directly into- 100 Alt. reverse Lunge steps * 10 burpees everytime you stop -directly into- 5 Rounds 20 Shoulder taps 10 HRPU *shoulder taps performed in push up plank position. Post time to Facebook page! Learn.Play.Sweat

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