CrossFit MKG | North Seattle

Daily Workout

WOD for May 10th

Cleans EMOM x 10 minutes Clean pull (pause at shin) then complete Power clean *build to technical limit not to exceed 60% of 1RM WOD: “The Chief” AMRAP 3 3 Power cleans Rx:135/95 S:95/65 6 push ups 9 Air squats Rest 1 minute Repeat for a total of 5 cycles

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WOD for May 8th

Bench press week 6 of 8 E3MOM x 15 minutes 7 @ 40% 7 @ 50% 5 @ 60% 3 @ 70% Max reps @ 80% WOD: Against 9 minute clock 500/400m row 30 C2B S:Jumping C2B 20 DB Push Press Rx:50/35 S;35/20 10 ring dips S:Box dips Remaining time:[…]

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WOD for May 6th

Skill Development: T2B Novice: Kip swing Intermediate: Stringing multiple reps together Advanced: 2 attempts at max reps (touch n’go) rest 3 minutes between WOD: For Time 3 Rounds 200m run 100m Farmer’s Carry 53/35 15 T2B S1:SL2H S2:HKR 14 minute time cap

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WOD for May 4th

Teams of Two In the 3 rounds and the row can be broken up as the teams choose, but each teammate must do 50% of the required reps/meters. Teammates will switch every 10 reps in the slam ball. 800m relay run *switch every 200m Into 4 Rounds 50 Air squats[…]

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WOD for May 3rd

Rope climbs Novice: First establish foothold. Then begin bringing up and resetting foothold. Proficient: 2 Rounds Max reps :90 seconds WOD: AMRAP 12 25 DU S:75 singles 15 Power cleans Rx:95/65 S:75/55

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WOD for May 2nd

Back Squat Week 6 of 8 E3MOM x 12 minutes 7 @ 50% 5 @ 60% 3 @ 70% Max reps @ 80% WOD: For Time 50/35 calories, Assault 30 KB swings Rx:71/53 S:*Heavy KB 20 Z bar presses Rx+:95/65 Rx:75/55 S:55/35 9 minute time cap

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WOD for Apr. 30th

Strict Pull ups Test: 10 minutes to complete as many strict pull ups as you can. S: banded SPU WOD: “Annie” 50-40-30-20-10 DU S: 2x singles Sit ups

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