CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD for Jan. 6th – 11th

MONDAY, Jan.6th STRICT PULL UPS EMOM x 10 Minutes 1-5 reps Fx: Seated Strict Pull Up *Score is total reps. The goal will be to increase rep total next time. WOD: Tabata 8 Rounds Each Movement :20 work – :10 rest Calories, Echo AB-mat sit ups Calories, Echo KB Swings[…]

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WOD for Jan. 4th

“Bring a Buddy” Teams of Two Teammates can break it up anyway they choose, but must be 50-50. AMRAP 20 Buy in 1000/800m Row *Only do the buy-in once 40 Double unders Fx:60 singles 40 Box Step ups 24/20 w/DB Px:50/35 Fx:35/20 L:BW 40 Ring rows 30 Double unders Fx:45[…]

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WOD for Jan. 3rd

BENCH PRESS E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: For Time 10-15-20-15-10 HRPU KB Swings Px:71/53 Fx:53/35 L:35/18 8 minute time cap Learn.Play.Sweat

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WOD For Jan. 2nd

FRONT SQUAT E3MOM x 15 Minutes 5 @ 75%, 4 @ 80%, 3@ 85% 4 @ 80% & 5 @ 75% Warm up: 5 Minutes to build to 75% WOD: For Time 60 Med ball cleans Px:20/14 Fx:14/10 L:10/6 30/20 Calories, Echo 9 minute time cap Learn.Play.Sweat

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WOD’s for Dec. 30th – Jan. 4th

MONDAY, Dec. 30th “End of the Year” Chipper 100 Air squats 90 Ab-mat sit ups 80 Alt. lunge steps 70 Burpees 60 Slam Balls Px:40/30 Fx:30/20 50 Pull ups Fx: Ring rows 40 HRPU 30 V-ups 20 Ring dips Fx:bench dips Cah out: 1 minute wall sit w/ slam ball[…]

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WOD for Dec. 28th

Teams of two: Can break reps/calories as the team chooses, but must be 50-50. AMRAP 30 50 Wall balls Px;20/14 Fx:14/10 40/30 Calories, Echo 30 T2B Fx: V-ups 20 Alt. DB Snatch Px:50/35 Fx:35/20 Learn.Play.Sweat

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WOD for Dec. 27th

Deadlift: E3MOM x 15 Minutes 4 @ 80%, 3 @ 85%, 2 @ 90% 3 @ 85% & 4 @ 80% Warm up 5 minutes to build to 80% WOD: AMRAP 8 3 C2B Fx: Pull ups L:JPU 9 KB Swings Px:53/35 Fx:44/26 Learn.Play.Sweat

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WOD for Dec. 26th

WOD: 2 Rounds AMRAP 4 500/400m Ski-Erg 15 Burpees Max Rep: Power cleans Rest 4 minutes AMRAP 4 500/400m Row 15 burpees Max Rep: Push Jerks Bar load: Px:135/95 Fx:95/65 L: 65/45 Learn.Play.Sweat

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WOD’s for Dec. 23rd – Dec. 28th

MONDAY, Dec. 23rd On a 27 minute clock 5 Rounds 5 Devil presses Px:35/25 Fx:25/15 1 Squat Snatch Px:95/65 Fx:75/55 5 Rounds 10 Toes to rings 1 Squat Snatch Px:115/80 Fx:85/60 5 Rounds 3 Devil Presses 1 Squat Snatch Px:135/95 Fx:95/65 5 Rounds 8 Toes to rings 1 Squat Snatch[…]

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WOD for Dec. 21st

Teams of two Can break reps/calories as the team chooses, but must be 50-50. AMRAP 25 200 Lateral plate hops 42 Pull ups 42 Burpee box jump overs 24/20 42 HRPU 30 Pull ups 30 Burpee box jump overs 30 HRPU 18 Pull ups 18 Burpee box jump overs 18[…]

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