CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for August 9th-14th

Monday, 8/9
Cleans
Tall Cleans
Every 1:30 x 6 sets
2 reps
Build in weight
Slow pull power cleans
Every 1:00 x 8 sets
Sets 1-2 @ 50%
Sets 3-4 @ 55%
Sets 5-6 @ 60%
Sets 7-8 @ 65%
WOD:
AMRAP 7
30 Double unders Fx: 60 Singles
20 Sit ups
10 Power cleans
Bar load – 115/75 95/65 75/55

Tuesday, 8/10
Every 5:00 x 6 Sets
12/9 Calories, Echo Fx:10/7
15 HRPU Fx:10 L:7
15/10 Calories, Row Fx: 12/7
6 Burpees

Wednesday, 8/11
Tempo Front Squats
Every 2:00 x 6 sets
3 reps at a 32×1
Start at 60% and build in weight
WOD:
For Time
50/35 Calories, Echo Fx: 40/30
25 Renegade rows
DB load – 50/35 35/20 20/10
8 minute time cap

Thursday, 8/12
Split Jerks
Jerk Dip + Jerk
Every 1:30 x 8 sets
Build in weight
WOD:
3 Sets
AMRAP 2
12 Lateral bar hops
6 S2OH
Rest 1 minute
Bar load 115/75 95/65 75/55

Friday, 8/13
For Time
2000/1800m Row Fx:1800/1600
60 Reverse lunge steps (front foot
on top of 45# plate, lunge backwards
50 pull ups Fx:JPU/Inv. Row
40 Alt. DB Snatches
30 Burpees to 45# plate
20 Single arm devil presses
DB Load – 50/35 35/20 20/10
30 minute time cap

Saturday, 8/14
Teams of 2
AMRAP 20
8 Wall balls 20/14 14/10
6 V-ups
11 Box jumps 24/20 20/16

Partner #1 will perform work listed
above. Partner 2# will run 200m.
Once partner 2# returns from run
they switch.”