CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for April 5th – 10th

Monday, 4/5
Strict Press
1 RM
E2MOM x 8 minutes
1×10 Empty bar
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
E3MOM x 12 minutes
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @100% or new PB

Tuesday, 4/6
3 Rounds at Max Effort.
Time each round and
add for total time.
250m Row
10 KB Swings
10 Burpees
10 KB Swings
10 Burpees
10 KB Swings
250m Row
KB Load – 71/53 53/35 35/18
Rest 6 minutes between rounds

Wednesday, 4/7
Deadlifts
1 RM
E2MOM x 8 minutes
1×10 Empty bar
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
E3MOM x 12 minutes
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @100% or new PB

Thursday, 4/8
AMRAP 20
15 Wall balls
15 Hang Power cleans
30 Double unders/60 Singles
Bar load – 95/65 75/55 65/45

Friday, 4/9
Bench Press
1 RM
E2MOM x 8 minutes
1×10 Empty bar
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
E3MOM x 12 minutes
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @100% or new PB

Saturday, 4/10
Teams of two
AMRAP 20
After completion of Echo,
teammates switch after the
completion of a round.
Buy in: 100 Calories, Echo
Switch every 10 calories
-into-
4 Single DB Devil presses
8 Single DB Thrusters
*switch arms after 4 reps
12 Sit ups
DB load – 50/35 35/20 20/10