CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s Aug.31st-Sep 5th

MONDAY, 8/31
Cleans
EMOM x 6 minutes
3 Squat cleans
Build to your starting
weight in workout.
If can not squat clean, perform
a power clean into a front squat.
CONDITIONING:
EMOM x 18 Minutes
Minute 1: Calories, Row
Px:20/15 Fx:15/10 L:12/7
Minute 2: 3 Squat Cleans
Minute 3: Rest & add weight
Score is heaviest weight were
you completed calories and
3 squat cleans.

TUESDAY, 9/1
For Time
4 Rounds
25 Sit ups
15 HRPU
Into
100 Double unders Fx:150 Singles
21 Push press
75 Double unders Fx:125 Singles
15 Push press
50 Double unders Fx:100 Singles
9 Push press
DB load – Px:50/35 Fx:35/20 L:20/10
15 Minute time cap

WEDNESDAY, 9/2
Deadlifts
2 waves of 7-5-3
Every 2:30
*Go heavier in the second
wave then in the first.
CONDITIONING:
Against a 5 minute clock:
Calories , Echo
Px:30/20 Fx:20/15 L:15/10
Max – Burpees

THURSDAY, 9/3
Every 2 Minutes, for 30 minutes
Station 1: Ski-Erg
Px:400/350 Fx:300/250 L:250/200
Station 2: 50 Air Squats
Station 3: 200m Run
Station 4: 15 KB Swings + 15 Pull ups
Fx/L: Ring rows
Station 5: 10 tuck ups +
:60 Plank hold (elbows)

FRIDAY, 9/4
Strict Press
2 waves of 7-5-3
Every 2:30
*Go heavier in the second
wave then in the first
CONDITIONING:
AMRAP 8
4 Single arm devil presses
Px:50/35 Fx:35/20 L:20/10
8 T2B Fx:HKR L:Sit ups

SATURDAY, 9/5
Teams of two
AMRAP 24
One partner works at a time.

250/200m Row
10 Alt. Rev lunge steps
holding wall ball
10 Wall balls
Px:20/14 Fx:14/10 L:10/6
*If you drop wall ball during lunges
or wall balls it results in a 10 burpee
penalty following the completion
of your round for the team.