CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Apr. 4th-9th

Monday 4.4
Back Squat
12 Minutes
to establish a 10 rep max
Every 2:30 x 2 Drop sets
10% off 10 rep max
WOD:
For Time
100 Med ball cleans
Every Minute including [0:00]
1 Power snatch
Bar load – 125/85 100/70 75/55

Tuesday 4.5
AMRAP 20
40 Calorie, Row
30 HRPU
20 Pull ups Fx:JPU L:Ring rows

Wednesday 4.6
Deadlift
Every 2:30 x 6 Sets
Set 1: 7 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 80%
Set 4: 2 @ 90%
Set 5: 1 @ 95%
Set 6: 1 @ 95%
WOD:
For Time
15/10 Calories, Echo Fx:12/7
25 Sit ups
15 Clean & Jerks
25 Sit ups
15/10 Calories, Echo Fx:12/7
Bar load – 135/95 95/65 75/55

Thursday 4.7
4 Sets
1:00
Station 1: Max reps
Strict pull ups
Fx: Seated Strict pull ups
Rest 1:00
4 Sets
Station 2: Max reps
Banded Seated Rows
Px: Purple Fx:Black L:Red
Rest 1:00
WOD:
Against a 7:00 clock
100 Double unders/Singles
200m Run Fx:100m
75 Double unders/Singles
200m Run
50 Double unders/Singles
200m Run Fx:100m
Max KB Swings
KB load – 53/35 44/26 35/18

Friday 4.8
5 Rounds
Rest 2 minutes after each round
Min 1: Wall balls
Min 2: Box jump overs
Min 3: Burpees
Min.4: Calories, Ski-erg

Saturday 4.9
Teams of 2
On the 1:30 x 20 Rounds
10 Alt. DB Snatches
30 Double unders Fx:45 Singles
Max calories, Row
Each partner does 10 rounds