CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD’S for Jan. 24th-29th

Monday 1.24 Cleans 10 Sets EMOM x 10 minutes 1 Clean lift-offs (:02 hold) + Clean Sets 1-3: 75% Sets 4-6: 80% Sets 7-8: 85% Sets 9-10: 90% WOD: AMRAP 10 5 Wall balls 30/20 20/14 14/10 3 Lateral bar burpees 1 Power clean 165/115 115/75 95/65 Tuesday 1.25 For[…]

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WOD’S for Jan. 17th-22nd

Monday 1.17 Deadstop Front Squats Every minute x 10 sets 1 reps @ 80% WOD: 12-9-6-3 Power cleans Pull ups Fx: JPU Front squats Bar load – 135/95 115/75 95/65 Tuesday 1.18 AMRAP 20 Max calorie, row Every 5 minutes [starting at 0:00] 20 Burpees 50 Double unders Fx:100 Singles[…]

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WOD’S For Jan. 10th-15th

Monday 1.10 Push Press Every 2:30 X 5 sets Sets 1-3: 5 reps @ 75% Sets 4-5: 4 reps @ 80% WOD: For Time 5 Rounds 40 Double unders Fx:80 Singles 20 Sit ups 10 HSPU Fx: Pike Push up L: HRPU Tuesday 1.11 For Time 5 Rounds 15/10 Calories,[…]

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WOD’S JAN. 3rd-8th

Monday 1.3 Cleans 8 Sets Every 1:30 2 Clean lift-offs (:02 hold) + Clean Sets 1-3: 60% Sets 4-6: 65% Sets 7-8: 70% WOD: EMOM x 12 Minutes Min 1: 10/7 Calories, Echo Fx:7/4 + 3 touch & go power cleans @65% Min 2: 8 T2B Fx:V-ups L: SL V-ups[…]

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WOD’s for Dec 27th – Jan.1st

Monday, 12/27 * SNOW CLOSURE Tuesday, 12/28 Back Squat 1RM Every 1:30 x 2 reps 50-55-60-65-70% Every 2:00 x 1 rep 75-80-85-90-95-100+% WOD: 5 minutes Max calories, Echo Wednesday, 12/29 Strict Press 1RM Every 1:30 x 2 reps 50-55-60-65-70% Every 2:00 x 1 rep 75-80-85-90-95-100+% WOD: For Time 8-12-16-12-8 Burpees[…]

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WOD’S for Dec. 20-24th

Monday, 12/20 5 Sets ODD: 20/15 Calories, Echo Fx:15/10 Max reps – Burpees Rest 1:00 Even: 25/18 Calories, Row Fx:20/15 Max reps – Slam balls Rest 1:00 SB load – 40/30 30/20 20/10 Tuesday, 12/21 Strict Press Every 2:00 Sets 1 – 5 reps @ 70% Set 2 – 3[…]

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WOD’S for Dec. 13th-18th

Monday, 12/13 Snatch Every 1:30 x 5 sets Snatch lift-off + Snatch Every 1:30 x 5 sets Halting snatch deadlift + snatch Snatch from mid-thigh Every minute x 4 sets WOD: 2 Sets AMRAP 2 18/12 Calories, Echo Fx: 15/10 Max reps – power snatch 95/65 75/55 65/45 Rest 1[…]

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WOD’S for Dec. 6th-11th

Monday, 12/6 Strict Press Every 2:00 Sets 1 – 5 reps @ 65% Set 2 – 3 Reps @ 75% Set 3 – 2 reps @ 85% Every 2:00 x 3 sets 2 reps @ 80% WOD: AMRAP 11 44 Double unders Fx: 88 Singles 22 Sit ups 11 Renegade[…]

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WOD’S for Nov. 29th – Dec. 4th

Monday, 11/29 Snatch Every 1:30 x 5 sets Snatch lift-off + Snatch Every 1:30 x 5 sets Halting snatch deadlift + snatch Every minute x 4 sets Snatch Build in weight WOD: For Time 2 Sets 12 OH Squats 9 Hang snatches 6 Lateral bar burpees Rest :90 seconds Bar[…]

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WOD’s for Nov. 22nd – 27th

Monday, 11/22 30 Minutes Max Calories, Row Every 3:00 1 Round of “Light DT” 12 Deadlifts 9 Hang cleans 6 Push jerks Bar load – 115/80 95/65 75/55 Tuesday, 11/23 32 EMOM Min.1: 10/7 Calories, Echo Fx: 7/5 Min. 2: 10 Single DB box step ups Min. 3: 50 Double[…]

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