CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Aug. 10th – 15th

Mon. 8/10
Every 3:00 x 6 Rounds
15/12 Calories, Echo Fx:12/9
12 Alt. OH Lunge steps w/single DB
Px:50/35 Fx:35/20 L:20/10
Max – Wall balls
Px:20/14 Fx:14/10 L:10/6

Tue. 8/11
Strict Press
2 waves of 7-5-3
Every 2:30
Go heavier in the second
wave then in the first.
CONDITIONING:
21-15-9 (M)
15-10-5 (W)
Calories, Ski-erg
Ring Dips Fx:Bench dips
HRPU
8 Minute time cap

Wed. 8/12
EMOM x 21 Minutes
Minute 1: 12 Hang power cleans
Px:95/65 Fx:75/55 L:55/35
Minute 2: Plank hold (elbows)
Minute 3: 30 lateral hops +
3 Strict pull ups or 5 Ring rows

Thur. 8/13
Front Squats
2 waves of 7-5-3
Every 2:30
Go heavier in the second
wave then in the first.
CONDITIONING:
AMRAP 9
10/7 Calories, Row
10 Thrusters
Px:95/65 Fx:75/55 L:55/35

Fri. 8/14
4 Rounds
40/30 Calories, Row
100 Double Unders Fx:150 Singles
400m run
30 minute time cap

Sat. 8/15
AMRAP 20
20/15 Calories, Ski-erg
40 Air squats
10 Burpees
40 Sit ups
10 Burpees