CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD for July 10th

Chipper Wednesday 1 mile run Fx:800m L:600m 50 DB Snatches Px:50/35 Fx:35/20 L:20/10 40 HSPU Fx: DB Push press 35/20 L:20/10 30 Pull ups Fx/L: Ring rows 20 Box jumps Px:30/24 Fx:24/20 L:Step ups 20/16 Learn.Play.Sweat

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WOD for July 9th

Back Squat Session 8 of 8 E3MOM x 15 minutes 7 @ 50% 5 @ 60% 3 @ 70% 2 @ 80% Max reps @ 90% WOD: For Time 30/21 Calories – Row 100m DB Farmers carry Px:50/35 Fx:35/20 L:20/10 15 DB Thrusters 100m DB Farmers carry Learn.Play.Sweat

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WOD for July 8th

HSPU Progression: 12 minutes to complete phase work WOD: “Megan” 21-15-9 Burpees KB swings 53/35 Double unders or 2x singles Accessory Work: 4 Rounds :20 Plank hold [elbows] :20 Hollow body rocks :20 Ab-mat sit ups

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WOD for July 6th

Teams of two: Teammates can break it up anyway they choose, but must be 50-50. For Time: 1000m row 100 Step ups 24’/20 L:20/16 w/DB Px:50/35 Fx:35/20 L:20/10 50 KB swings 71/53 100 Ab-mat sit ups 50 KB swings 100 step ups w/DB 1000m row Learn.Play.Sweat

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WOD for July 5th

Reminder: No 6:00 & 7:00 A.M. class WOD: For Time 30 Power Snatches Px:115/80 Fx:75/55 L: KB swings 800m run 50 Pull ups Fx:JPU L: Ring row 800m run 50 Burpees Learn.Play.Sweat

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WOD for June 3rd

Deadlifts Session 7 of 8 E3MOM x 15 minutes Max reps @ 85% WOD: “Firecracker” For Time 15 Burpees 500/400 Row 30/21 Calories – Assault  

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WOD for July 2nd

WOD: For Time 21 Hang power cleans Px:95/65 Fx:75/55 L:45/35 200m run 21 Front squats 200m run 15 Hang power cleans 200m run 15 Front squats 200m run 9 Hang power cleans 200m run 9 Front squats LEARN.PLAY.SWEAT

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WOD for July 1st

Bench Press Session 8 of 8 E3MOM x 15 minutes Max reps @ 90% WOD: AMRAP 9 30 Double unders or 2x singles 9 DB push press Px:50/35 Fx:35/20 30 Double unders or 2x singles 9 C2B Fx: Pull ups L: Ring rows Learn.Play.Sweat

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WOD for June 29th

              Teams of two: For Time/30 minute time cap Reps can be broken up anyway the team chooses, but must be 50-50 150/100 calories, Assault *switch every 15/10 calories – into – 40 Ring rows 40 Power cleans Px:115/80 Fx:75/55 L:Slam Ball 30/20 40[…]

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WOD for June 28th

Front Squat Week 7 of 8 E3MOM x 15 minutes 7 @ 50% 5 @ 55% 4 @ 65% 3 @ 75% Max reps @ 85% WOD: Against 10 minute clock 25-20-15-10-5 KB Swings 53/35 Wall balls 20/14 Fx:14/10 L:12/6 *remaining time max reps: Double unders/singles

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