CrossFit & Fitness Gym | North Seattle

From the Blog

WODS for August 23rd – 28th

Monday, 8/23
Tempo Front Squats
Every 2:00 x 6 sets
3 reps at a 32×1
Increase each set by 3-5%
WOD:
7 Minutes
Max calories, Echo
Every minute starting at 0:00
15 Air squats

Tuesday, 8/24
Split jerks
Tall jerks
Every 1:00 x 4 sets
2 reps – build in weight
Split Jerk
Every 1:00 x 10 Sets
1 rep – Build in weight
WOD:
For Time
400m run Fx:300m L:200m
40 S2OH
400m run Fx:300m L:200m
Bar load 115/75 95/65 75/55
8 minute time cap

Wednesday, 8/25
5 Sets
Against a 2:00 Clock
15/10 Calories, Echo Fx:12/7 L:10/5
12 lateral bar burpees Fx:10 L:8
Max reps – deadlifts
Bar load – 205/155 155/110 115/75
rest 2:00

Thursday, 8/26
Cleans
Slow pull power cleans
Every 1:30 x 8 sets
Sets 1-2 @ 60%
Sets 3-4 @ 65%
Sets 5-6 @ 75%
Sets 7-8 @ 80%
WOD:
5 Sets
Every 2:00
50 Double unders Fx:100 Singles
Power cleans
Sets 1-3: 75% of 1RM
Sets 4-5: 80% of 1RM

Friday, 8/27
AMRAP 20
25 Pull ups Fx:JPU/Inv. row
50 Wall balls
400m run
50 Wall balls
25 pull ups

Saturday, 8/28
AMRAP 30
Both teammates will be rowing and
perform the every 5:00 movements.
Teammates can’t start rowing until
until both finish the every 5:00
movements.
Max calories, row
Every 5:00 starting at 0:00
30 Double unders Fx:60 Singles
10 Sit ups
5 burpees