CrossFit & Fitness Gym | North Seattle

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WOD for Jan. 6th – 11th

MONDAY, Jan.6th
STRICT PULL UPS
EMOM x 10 Minutes
1-5 reps
Fx: Seated Strict Pull Up
*Score is total reps. The goal will
be to increase rep total next time.
WOD:
Tabata
8 Rounds
Each Movement
:20 work – :10 rest
Calories, Echo
AB-mat sit ups
Calories, Echo
KB Swings
Px:53/35 Fx:44/26 L:35/18

TUESDAY, Jan.7th
WOD:
AMRAP 4
27/21 Calories, Row
27 Burpees
27 DB Push Press Px:35/20 Fx:25/15
Rest 4 Minutes
AMRAP 4
21/15 Calories, Row
21 Burpees
21 DB Push press
Rest 4 minutes
AMRAP 4
15 Calories, Row
15 Burpees
15 DB Push Press

WEDNESDAY, Jan. 8th
COMPLEX
E2MOM x 10 MINUTES
3 Power Snatches
3 OH Squats
Build to a Heavy for the day
WOD:
For Time
5 Rounds of above complex
50 Lateral Bar hops
3 Rounds of above complex
50 Lateral bar hops
1 Round of above complex
Bar load -Px:95/65 Fx:75/55

THURSDAY, Jan. 9th
WOD:
AMRAP 8
21/15 Calories, Ski-Erg
2 Legless Rope Climbs(No jump)
Fx: Rope climb L:Seated RC
Rest 5 Minutes
WOD:
AMRAP 8
50 Double unders Fx:75 singles
4 Turkish Get ups
Px:53/35 Fx:44/26 L:35/18

FRIDAY, Jan. 10th
SUMO DEADLIFT
E3MOM x 15 Minutes
4 @ 80%, 3 @ 85%, 2 @ 90%
3 @ 85% & 4 @ 80%
Warm up
5 minutes to build to 80%
WOD:
For Time
21-15-9
Wall balls Px:20/14 Fx:14/10
Slam Balls Px:40/30 Fx:30/20
8 Minute time cap

SATURDAY, Jan. 11th
Teams Of Two
AMRAP 30
One partner completes the row,
deadlifts and pull ups and then both
teammates do high five burpees.
When burpees complete the other
partner does row, deadlifts and
pull ups.
“21/15 Calories, Row
15 Deadlifts
9 Pull ups Fx: Ring rows
10 High five Burpees
*Teammates on opposite sides of
deadlift bar when doing HFB.
Bar Load Px:115/80 Fx:95/65

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