CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Apr. 11th-16th

Monday 4.11
Deadlift
1RM
Every 2:00 x 6 Sets
Set 1: 5 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 rep @75%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Every 3:00 minutes x 4 sets
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100+%
Set 10: 1 rep @ 100+%

Tuesday 4.12
3 Sets
1:00
Max reps
Strict pull ups
Fx:Seated strict pull ups
Rest 2:00
WOD:
5 Sets
1:30
30 Double unders Fx:45 Singles
20 Sit ups
Max reps – HSPU
Fx: Z-bar presses 45/35 35/25
Rest 1:30

Wednesday 4.13
20 Minutes
Can only build in weight by
10/5 increases
12/7 Calorie, Row Fx:10/5
1 Power clean +
1 Hang squat clean+
1 Front squat
Start at the following loads:
Px:115/75 Fx:75/55 L:65/45

Thursday 4.14
For Time
5000/4500m Ski-erg
Fx:4500/4000m
L:4000/3500m
Every minute [including 0:00]
3 burpees

Friday 4.15
Back Squat
1RM
Every 2:00 x 6 Sets
Set 1: 5 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 rep @75%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Every 3:00 minutes x 4 sets
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100+%
Set 10: 1 rep @ 100+%

Saturday 4.16
Teams of 2
5 minutes each station
teammates break it up as
they choose.
Station1: Calories, Ski-erg
Station2: T2B Fx:HKR L:V-ups
Station 3: Wall balls 20/14 14/10 10/6
Station 4: Burpees
Station 5: KB swings 53/35 44/2635/18