CrossFit & Fitness Gym | North Seattle

Daily Workout

WOD for Sept. 3rd

Back Squat: E3MOM x 15 Minutes 10 @ 60%, 8 @ 65%, 6 @ 70% 8 @ 65% & 10 @ 60% Warm up 5 Minutes to build to 60% WOD: “Squeeze The Wrench” AMRAP 7 7 Ring Dips Fx/L:Box Dips 7 Burpee Pull Ups Fx/L: Ring Row Learn.Play.Sweat

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WOD for Aug. 30th

*Reminder no classes tomorrow (8/31). DeadLifts: E3MOM x 15 Minutes 10 @ 60%, 8 @ 65%, 6 @ 70% 8 @ 65% & 10 @ 60% Warm up 5 Minutes to build to 60% WOD: “Steel Courage” AMRAP 9 5 SDLHP Px:95/65 Fx:75/55 L:55/45 10 Hang Power cleans 15/9 Calories,[…]

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WOD for Aug. 29th

“Up Against It” WOD: Against 7 minute clock 750/600m Row 20 Box jumps 24/20 Max reps: KB Swings (Russian) Px:71/53 Fx:53/35 L:35/18 Rest 7 minutes Against 7 minute clock 750/600m Ski erg 20 Box jumps 24/20 Max reps: Ab-mat sit up Learn.Play.Sweat

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WOD for Aug. 28th

*Coach Val’s last coaching day for evening classes. Make it a point to see her and wish her the best moving forward. “Halftime” WOD: For Time 30-20-10 Alt DB Snatch Px:50/35 Fx:35/20 HRPU into 30-20-10 Thruster Px:75/55 Fx:45/35 Burpees over the bar Learn.Play.Sweat

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WOD for Aug. 27th

First WOD at our new location! WOD: “Green light-Red light” 3 Rounds for Calories 2 minutes – Air bike 2 minutes rest 2 minutes – Row 2 minutes rest 2 minutes Ski erg 2 minutes rest 34 minutes *Score is total calories Learn.Play.Sweat

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WOD for Aug. 22nd

Partner WOD: AMRAP 30 30/20 Calories, Assault 20 DB Hang clean & jerk Px:50/35 Fx:35/20 L:20/10 30 Deadlifts Px:185/130 Fx:135/95 40 Wall balls Px:20/14 Fx:14/10 Teammates can break it up anyway they choose as long as each teammate does 50% of cals/reps. Learn.Play.Sweat

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WOD for Aug. 20th

T2B Skill Work: 3 Rounds 21 KB swings Px:53/35 Fx:44/25 12 T2B Fx:SL2H L:V-ups into 3 Rounds 21/15 Calories, Row 75 Double unders or 2x Singles

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WOD for Aug. 17th

Teams of Three: 2 Rounds [30 minute time cap] 75 Back Squats Px:155/105 Fx:135/95 L:115/80 400m run w/Wall ball 20/14 75 Bench press Px:135/95 Fx:115/85 L:95/65 400m run w/Wall ball 75 Hang power cleans Px:115/85 Fx:95/65 L:75/55 400m run w/Wall ball Learn.Play.Sweat

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