CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Aug 3rd-8th

Mon. 8/3
CORE
4 Sets
10 Hollow body rocks
10 V-ups
10 Tuck crunches
:10 Hollow body hold
Rest 1 minute between sets
10 minute time cap
CONDITIONING:
On the 2:00 minutes x 12 minutes
1 Round “Cindy”
Max – Burpees

“Cindy”
5 Pull ups Fx: Ring Rows
10 Push ups
15 Air squats

Tue. 8/4
5 Sets
AMRAP 3
250/200m Row
15 Wall balls Px:20/14 Fx:14/10 L:10/6
Max – Power cleans
Px:115/85 Fx:95/65 L:75/55
Rest 1 minute between sets

Wed. 8/5
Every :90 x 9 Minutes
2 Strict Press
2 Push press
2 push jerks
*Build to workout weight
CONDITIONING:
15-12-9
Push press
90-60-30:Double unders
130-90-45: Singles
-directly into-
15-12-9
Push jerk
60-40-20: Double unders
90-60-30: Singles
Bar load-Px:115/85 Fx:95/65 L:75/55

Thur. 8/6
“Nancy”
For Time:
5 Rounds
400m run
15 OH Squats
Bar load- Px:95/65 Fx:75/55 L:55/35
*Front squat is sub for OH squat

Fri. 8/7
Deadlifts
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, Echo
Box jump overs
Px:20/16 Fx:16/12 L:Step overs
6 minute time cap

Sat. 8/8
6 Rounds
250/200m Ski-Erg
200m Run
250m Row
22 minute time cap