CrossFit & Fitness Gym | North Seattle

Daily Workout

Back Squat E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up: 5 Minutes to build to 70% WOD: For Time 20 Power cleans 50 Wall balls Px:20/14 Fx:14/10 15 Power cleans 7 minute time cap Learn.Play.Sweat

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WOD for Oct. 29th

Strict Press: E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up 5 Minutes to build to 70% WOD: “Rise and Shine” For Time 30/20 Calories, Echo Fx:25/15 45/30 HRPU 15/10 Calories, Echo Fx:10/7 30/20 HRPU 8 Minute time[…]

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WOD for Oct. 28th

Oct. 28th – 31st WOD’s: Mon. Oct. 28th WOD: 3 Rounds AMRAP 4 For ODD and Even Rounds ODD rounds: 2 KB Swings Px:53/35 Fx:44/26 2 box jumps Px:24/20 Fx:Step up 4 KB swings 4 Box jumps increase by 2 reps until the finish rest 2 minutes Even rounds: 2[…]

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WOD for Oct. 25th

WOD: “Death by 10m Sprints” Minute 1: Run 10 meters Minute 2: Run 20 meters Minute 3: Run 30 meters Minute 4: Run 40 meters Continue this pattern as long as possible. Penality: 10 minutes and under – 25 burpees 11-13 minutes – 20 burpees 14-16 minutes -15 burpees 17[…]

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WOD for Oct. 24th

The referral program is currently running from today until November 15th. If you know a family member, friend or co-worker who can benefit by adding fitness to their lifestyle have them come in for a free class. If they end up becoming a member of our community you receive 3[…]

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WOD for Oct. 23rd

Deadlift E3MOM x 15 Minutes 6 @ 70%, 5 @ 75%, 4@ 80% 5 @ 75% & 6 @ 70% Warm up 5 Minutes to build to 70% WOD: Against a 7 minute clock 45/30 Calories- Echo Fx:35/20 40 slam balls Px:40/30 Fx:30/20 Max reps: Double unders/Singles *score is Double[…]

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WOD for Oct. 22nd

Gymnastic skills EMOM 12 :30 work – :30 rest Station 1: Px: SHSPU Fx/L: Seated DB Press Station 2: Px: Hollow body rocks w/10# Fx: Hollow body rocks L: Plank Hold Station 3: Px: Ring muscle up Fx: Beat Swings L: Stationary Hollow/Arch from bar WOD: “Iron Floor” 10-15-20-15-10 Burpees[…]

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WOD’s for Oct. 21st – 24th

Monday, Oct. 21st: Teams of two or three AMRAP 30 45 Calories – Ski erg 6 rope climbs 30 SDLHP Px:95/65 Fx:75/55 One teammate works at a time. Teammates can break it up anyway they choose, but must be 50-50 Tuesday, Oct. 22nd Gymnastic skills EMOM 12 :30 work –[…]

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WOD for October 18th

CrossFit Open: The MKG teams for the Open have been selected and are as follows: Team Black: Team Captain – Josh Alexandra, Becky, Brent, Chris, Erica, Joanna, Lillian, Lipine, Mason, Sonja and Will. Team Red: Team Captain – Scott Ashley, Christina, Dave L., Dave W., Eric, Holly, Jason, Kristin, Tammy,[…]

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WOD for Oct. 17th

                WOD: Go Big” EMOM 6 6 Rounds Px:115/80 Fx:95/65 L:75/55 2 Hang Power cleans Power clean *stay at same weight all rounds Rest 1 minute Every :90 x 15 minutes 10 Rounds 1 power clean * Build to a heavy for the[…]

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