CrossFit & Fitness Gym | North Seattle

From the Blog

WOD for Nov. 25th

MONDAY, November 25th
WOD:
5 Rounds x 30 minutes
Work :60 – rest :30
Station 1: Echo Bike Max cals
Station 2: Walking Overhead KB Lunge P: 53/35*
Station 3: Wall Walks**
Station 4: Hollow Body Rocks

Score is total reps
*Every 5 feet is 1 rep
**Every Wall walk counts as 5 reps

TUESDAY, Nov. 26th
14.5/16.5
21-18-15-12-9-6-3
Thrusters P: 95/65
Burpees over bar

WEDNESDAY, Nov. 27th
Bench Press
E3MOM x 15 Minutes
5 @ 75%, 4 @ 80%, 3 @ 85%
4 @ 80% & 5 @ 75%
WOD:
15 Strict Pull Ups Fx:Seated SPU
150 Double Unders
15 Strict Pull Ups Fx: Seated SPU
150 Double Unders

THURSDAY, Nov. 28th
9:00 AM THANKSGIVING TEAM WOD