CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Dec. 2nd

MONDAY, Dec. 2nd
Snatch:
E2MOM x 10 minutes
Snatch Deadlift
2 second pause at above knee +
2 second at power position
*Start at 50% of 1RM and build
WOD:
Every :90 x 15 minutes
ODD: 15 Lateral bar hops
8 burpees over the bar
EVEN: 3 Power Snatches
*Build in weight each round

TUESDAY, Dec. 3rd
WOD:
For Time:
30/20 calories row, 25 sit ups &
2 Front Squats
30/20 calories row, 25 sit ups &
4 Front squats
30/20 Calories row, 25 sit ups &
6 Front Squats
30/20 Calories row, 25 sit ups &
8 Front squats
30/20 Calories row, 25 sit ups &
10 Front Squats
Bar load: Px:185/130 Fx:135/95
L:95/65
25 minute time cap

WEDNESDAY, Dec. 4th
Strict Press:
E3MOM x 15 Minutes
4 @ 80%, 3 @ 85%, 2 @ 90%
3 @ 85% & 4 @ 80%
Warm up
5 minutes to build to 80%
WOD:
AMRAP 3
30 Double unders Fx:45 Singles
12 KB Swings Px:53/35 Fx:44/26
Rest 3 minutes
AMRAP 3
30 Double unders
8 KB Swings

THURSDAY, Dec. 5th
EMOM x 25 minutes
Station 1: Calories, Ski-Erg
Px:15/10 Fx:12/8
Station 2: Renegade Rows
Px:30/20 Fx:20/10
Station 3: Calories, Echo
Px:15/10 Fx:12/8
Station 4: Strict pull ups
Fx: Seated Strict Pull ups
Station 5: Rest
*score is total reps of
renegade rows and strict pull ups

FRIDAY, Dec. 6th
Sumo Deadlift
E3MOM x 15 Minutes
5 @ 75%, 4 @ 80%, 3@ 85%
4 @ 80% & 5 @ 75%
Warm up
5 Minutes to build to 75%
WOD:
In 7 Minutes:
Max reps: Wall Balls
Px:20/14 Fx:14/10 L:10/6

SATURDAY, Dec. 7th
“Bring a Buddy”
Teams of two
AMRAP 24
250/200m Row
10 HRPU
15 Slam balls
Px:40/30 Fx:30/20 L:20/10