CrossFit & Fitness Gym | North Seattle

From the Blog

WODS for August 2nd – 7th

Monday, 8/2
Back Squat
EMOM x 2 reps
50-55-60-65-70%
Every 2:00 x 1 rep
75-80-85-90-95-100+%
WOD:
Against a 5 minute clock
25 Sit ups
50 Air squats
150 Double unders Fx:200 Singles
Max reps – Burpees

Tuesday, 8/3
For Time
3 Rounds
15 deadlifts
10 Push press
5 C2B Fx:JC2B/Inv. row
Bar load – 95/65 75/55 55/35
Directly into
1500m row
Directly into
3 Rounds
15 deadlift
10 push press
5 C2B Fx:JC2B/Inv. row
Bar load – 115/75 95/65 65/45

Wednesday, 8/4
Snatch
Every 1:30 x 12 sets
Building to a 1RM
WOD:
Against a 3:00 clock
Max calories – Ski-erg/row
rest :30 seconds
Against a 2:00 clock
Max calories – Ski-erg/row
rest :30 seconds
Against a 1:00 clock
Max calories, Ski-erg/row

Thursday, 8/5
3 sets
AMRAP 5
Buy in: 400m run Fx:300m L:200m
Max rounds with time remaining:
12 Front squats 75/55 65/45 55/35
6 burpee box jump overs 24/20
Fx: burpee step overs
Rest 3 minute
Set 2:
9 Front squats 95/65 75/55 65/45
Set 3:
6 Front squats 115/75 95/65 75/55

Friday, 8/6
Strict Press
EMOM x 2 reps
50-55-60-65-70%
Every 2:00 x 1 rep
75-80-85-90-95-100+%
WOD:
Against a 5 minute clock
400m run Fx:300m L:200m
10 Lateral bar burpees
50 Push press
Max reps – Lateral bar hops
Bar load – 75/55 55/45 35/25

Saturday, 8/7
Teams of 2
AMRAP 30
Teammates switch when partner
completes the round. It’s a you go,
I go format!
15/10 Calories, Row
30 Double unders Fx:60 Singles
10/5 Calories, Echo