CrossFit & Fitness Gym | North Seattle

Daily Workout

WODS for Mar. 8th-13th

Monday, 3/8 Every :90 for 9 sets Front Squats 3,3,3,2,2,2,1,1,1 Build to a heavy for the day CONDITIONING: 2 Sets Minute 1: Thrusters Minute 2: Burpees Minute 3: Rest Bar load- 75/55 65/45 55/35 Tuesday, 3/9 For Time 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Calories, Row 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Hang power cleans Bar load – 95/65 75/55[…]

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WOD’S for Mar. 1st – 6th

Monday, 3/1 AMRAP 12 3 Power cleans 3 T2B Fx: T2Rig Add 3 reps to each movement each round Bar load – 135/95 95/65 75/55 Tuesday, 3/2 4 times through Pick up were you leave off in AMRAP 3. The AMRAP 3 & 1 are scored separately AMRAP 3 30[…]

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WOD’S for Feb. 22nd-27th

Monday, 2/22 Every 3 :00 x 5 Rounds Rest 1 minute 20/15 Calories, Echo Fx:15/10 30 Sit ups Fx:20 Max – Alt. DB Snatch DB Load – 70/50 50/35 35/20 Tuesday, 2/23 Every :90 for 9 sets Push Press 3,3,3,2,2,2,1,1,1 Build to a heavy for the day CONDITIONING: AMRAP 8[…]

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WOD’S for Feb. 15th – 20th

Monday, 2/15 Every :90 for 9 sets Bench press 3,3,3,2,2,2,1,1,1 Build to a heavy for the day CONDITIONING: For Time 40 KB Swings 30 Sit ups 20 HRPU 30 Sit ups 40 KB Swings KB load – 71/53 53/35 44/26 10 minute time cap Tuesday, 2/16 AMRAP 10 21/15 Calories,[…]

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WOD’S for Feb. 8th-13th

Monday, 2/8 5 Sets Every 2:00 Halting snatch deadlift + Hang power snatch + Power snatch + OH Squat CONDITIONING: Every 2:00 x 12 Minutes 4 Power Snatches & 6 OH Squats Can substitute front squat for OH squat Score is heaviest barbell load Tuesday, 2/9 For Time On the[…]

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WOD’S for Jan. 25th-30th

Monday, 1/25 Every :90 for 9 sets Deadlifts 3,3,3,2,2,2,1,1,1 Build to a heavy for the day CONDITIONING: For Time: 40/30 Calories, Ski-erg Fx:30/20 30 Russian KB Swings 71/53 53/35 20 /15 Calories, Ski-Erg Fx:15/10 15 Russian KB Swings 7 Minute time cap Tuesday, 1/26 Two sets For Time 4 Minutes[…]

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WOD’S for Jan. 18th-23rd

Monday, 1/18 For Time 3 Rounds 20/15 Calories, row Fx: 15/10 15 C2B Fx: Pull ups L:JC2B 15 S2OH Bar load – 115/85 95/65 75/55 15 minute time cap Tuesday, 1/19 Every :90 for 9 sets Back Squat 3,3,3,2,2,2,1,1,1 Build to a heavy for the day Do not exceed 85%[…]

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WOD’S for Jan. 11th-16th

Monday, 1/11 For Time 2000/1600m row Fx:1600/1200m 40 Pull ups Fx: Jumping PU 60 Thrusters 45/35 Fx:35/25 500/400m row Fx:400/300m 20 C2B Fx:Pull ups L:Jumping PU 30 Thrusters 95/65 75/55 20 minute time cap Tuesday, 1/12 EMOM x 21 minutes (7 RNDS) Min. 1: 15-18/10-12 Calories, Echo Min. 2: 5-6[…]

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WOD’S for Jan. 4th-9th

Monday, 1/4 For Time: 20 Power snatches 95/65 75/55 5 Burpees 15 Power snatches 105/75 85/65 10 Burpees 10 Power snatches 115/85 95/75 15 Burpees 5 Power Snatches 135/95 105/85 20 Burpees Tuesday, 1/5 3 Time Through AMRAP 3 20 Speed step ups 5 Goblet squats 10 OH Alt Lunge[…]

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WOD’S for Dec. 28th – Jan. 2nd

Monday, 12/28 Every 5 minutes x 5 rounds :30 side plank (each side) 10 Deadlifts 16 Alt. leg V-ups 20 Air squats Bar load – 225/160 165/115 If using DB for deadlift, perform a goblet squat for air squats. Tuesday, 12/29 Every 2 minutes x 10 Rounds HPS = Hang[…]

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