CrossFit & Fitness Gym | North Seattle

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WOD for Oct. 28th

Oct. 28th – 31st WOD’s:

Mon. Oct. 28th
WOD:
3 Rounds
AMRAP 4
For ODD and Even Rounds
ODD rounds:
2 KB Swings Px:53/35 Fx:44/26
2 box jumps Px:24/20 Fx:Step up
4 KB swings
4 Box jumps
increase by 2 reps until the finish
rest 2 minutes
Even rounds:
2 Calories, row
2 C2B Fx:JC2B
4 Calories, 4 C2B
increase by two reps until the finish

Pick up where you leave off in the
Odd and Even AMRAP’s

Tue. Oct. 29th
Strength
Strict Press
E3MOM x 15 Minutes
6 @ 70%, 5 @ 75%, 4@ 80%
5 @ 75% & 6 @ 70%
Warm up
5 Minutes to build to 70%

WOD:
For Time
30/20 Calories, Echo
45/30 HRPU
15/10 Calories, Echo
30/20 HRPU
8 Minute time cap

Wed. Oct. 30th
Strength
Back Squat
E3MOM x 15 Minutes
6 @ 70%, 5 @ 75%, 4@ 80%
5 @ 75% & 6 @ 70%
Warm up
5 Minutes to build to 70%

WOD:
For Time
20 Power cleans Px:135/95 Fx:95/65
50 Wall balls Px:20/14 Fx:14/10
15 Power cleans
7 minute time cap

Thur. Oct. 31st
WORKOUT
Teams of two or three
AMRAP 30
One teammate works at a time with
the pumpkin.
if the pumpkin touches the ground,
immediate 10 burpees.
30 Pumpkin lunges (each leg)
50 Ab-mat sit ups hugging pumpkin
50 pumpkin thrusters
50 pumpkin step ups (each leg)
Px/Fx:24/20 L:20/16
50 pumpkin twists
10 pumpkin push ups (each hand)