CrossFit & Fitness Gym | North Seattle

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WODS for August 16th – 21st

Monday, 8/16
32 EMOM
Min 1: 12/9 Calories, Echo Fx:10/5
Min 2: 6-8 Burpee box jumps 24/20
Min 3: 10/8 Calories, Ski-erg/row
Station 4: 6-8 T2B Fx:Knees to chest
L:V-ups/SL V-ups

Tuesday, 8/17
Tempo Front Squats
Every 2:00 x 6 sets
3 reps at a 32×1
Increase each set by 3-5%
WOD:
For Time
50 Double unders Fx:100 Singles
30 Thrusters
40 Double unders Fx: 80 Singles
20 Thrusters
30 Double unders Fx: 60 Singles
15 Thrusters
20 Double unders Fx:40 Singles
10 Thrusters
Bar load – 45/35 35/25 25/15
8 Minute time cap

Wednesday, 8/18
AMRAP 20
15 Ab mat sit ups
15/12 Calories, Ski-erg/row
9 Hang power snatches
6 SHSPU or 10 Kipping HSPU
Fx: 6 Pike push ups L:10 HRPU
Bar load – 75/55 65/45 55/35

Thursday, 8/19
Split jerks
Tall jerks
Every 1:00 x 4 sets
2 reps – build in weight
Jerk Dip + Jerk
Every 1:30 x 6 Sets
Build in weight
WOD:
AMRAP 8
Buy in: 800m Run Fx:600m L:400m
Time Remaining:
5 Pull ups Fx:Inverted row
10 box jump overs 24/20 20/16

Friday, 8/20
Cleans
Slow pull power cleans
Every 1:30 x 8 sets
Sets 1-2 @ 55%
Sets 3-4 @ 60%
Sets 5-6 @ 70%
Sets 7-8 @ 75%”
WOD:
Every 2:00 x 5 sets
200m run Fx:100m
Power cleans
Set1: 5 reps @ 60%
Set2: 4 reps @ 65%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 80%
Set 5: 1 rep @ 85%

Saturday, 8/21
Teams of 3 or 4
AMRAP 25
Accumulate as many meters as
possible on the rower.
Accumulate as many reps of
Slam balls.
Share the work any way you choose.
The rower and slam balls must
be moving together.
Athletes must contribuute to the
meters in rowing and reps in
the slam balls. Score is meters +
reps in slam balls