CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for April 19th-24th

Monday, 4/19
50/35 Calories, Echo Fx:40/30
25 Power snatches
50/35 Calories, Echo Fx:40/30
Bar load 135/95 95/65 75/55

Tuesday, 4/20
0:00 – 3:00 x 3 rounds
30 Double unders Fx:45 singles
15 Sit ups Fx:10
10 Thrusters

3:00 – 6:00 x 3 rounds
30 Double unders
15 Sit ups Fx:10
10 Push press

6:00 – 9:00 x 3 rounds
30 Double unders
15 Sit ups Fx:10
10 Front squats
Bar load – 95/65 75/55 55/45

Wednesday, 4/21
6 Sets
Every 4 minutes
Choose a calorie marker at the
beginning and stick with it
throughout.
15-18/10-13 Calories, Echo
15-18/10-13 Calories, Row
15-18/10-13 Burpees
Fx:
11-14/6-9 Calories, Echo
11-14/6-9 Calories, Row
11-14/6-9 Burpees

Thursday, 4/22
Split jerks
EMOM X 12 minutes
Build to a heavy
CONDITIONING:
Against a 5 minute clock
20 Push jerks
30/20 Calories, Ski-erg/Row
10 Push jerks
Bar load -135/95 95/65 75/55

Friday, 4/23
Deadlifts
Every :90 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6, 8
CONDITIONING:
Against a 5 minute clock
3 Rounds
12 Deadlifts
9 Hang power cleans
6 Front squat
Bar load – 95/65 75/55 65/45
-Into-
Max calories, row

Saturday, 4/24
AMRAP 20
Teammates alternate movements
5 HRPU
10 Sit ups
15 Slamballs 30/20 20/15
20 Russian KB swings
30 Double unders/60 singles
KB load – 53/35 44/26 35/18