CrossFit & Fitness Gym | North Seattle

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WOD’s Feb. 10th – 15th

MONDAY, Feb. 10th
EMOM x 12 minutes
:30 work – :30 rest
Minute 1: 8-15 Hollow Body Rocks
Minute 2: 8-15 Superman rocks
Minute 3: 8-15 Kip swings
WOD:
AMRAP 11
5 Toes to bar Fx:HKR
15 Air squats

TUESDAY, Feb. 11th
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 from 1/6.
If you completed 50 increase to 6
reps per round.
WOD:
AMRAP 14
Start with:
5 Calories, Row
5 Deadlifts
*Add 2 cals/reps each round
Bar Load: PX:135/95 FX:95/65
L:75/55 OnR:55/35

WEDNESDAY, Feb. 12th
Teams of Two
AMRAP 26
Can break reps/calories as the team
chooses, but must be 50-50.

30/20 Calories, Ski-erg
4 Legless Rope Climbs FX: Rope Climb
30 Burpee jump to target 6″” above
10 Power Clean & Jerk
Bar load – Px: 135/95 Fx: 95/65
L:75/55 OnR: KB swing

THURSDAY, Feb. 13th
BACK SQUAT
E3MOM x 15 Minutes
3 @ 85%, 2 @ 90%, 1 @ 95%
2 @ 90% & 3 @ 85%
Warm up
5 minutes to build to 85%
WOD:
4 Rounds for Time:
10 KB Swing PX:71/53 Fx: 44/26
15 Box Jumps PX:24/20 Fx: 20/16
7 Minute time cap
Accessory: Bulgarian Split Squats
W/KB each hand 3 x 8 each leg

FRIDAY, Feb. 14th
“Chipper”
100 Double Unders
90 Reverse Lunges w/out bar
80 Lateral Bar Hops
70 Hang Power Cleans
60 Burpees over Bar
50 Push Press
40 Front Squats
30 Push Ups
20 SDLHP
10 Thrusters
Bar load: PX: 95/65, FX: 75/55, L: 45/35
-32 Minute Time Cap-

SATURDAY, Feb. 15th
Teams of Two
AMRAP 25
Buy In: 2000/1600m Row
Then in remaining time:
Partner A – completes 1 round of:
20 Ab-mat sit ups
15 Slam balls
Partner B – Max wall ball shots
Px :20/14 Fx: 14/10 L:10/6
Partners rotate until team
completes 150
Then, in remaining time:
AMRAP of the above
20 Ab-mat sit ups
15 Slam balls
*one partner working at a time
Score is total rounds/reps in AMRAP

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