CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Dec. 14th-19th

Monday, 12/14
For Time:
100 Double unders or
150 Singles/Lateral hops
80 Ab-mat sit ups
60 Step back lunges w/
DB, KB or odd object
40/30 HRPU
60 Step back lunges
80 Ab-mat sit ups
100 Double unders or
150 Singles/Lateral hops

Tuesday, 12/15
EMOM for as long as possible
Minute 1:
3 hang power cleans +
1 Thruster
Each minute add 1 thruster
Use DB’s, KB’s or Odd objects
Bar load – 95/65 75/55

Wednesday, 12/16
AMRAP 21
4 Burpees
11 KB Swings w/
KB, DB or Odd object
Buy in: 100 jumping jacks

Thursday, 12/17
AMRAP 5
40 Speed step ups (R+L=1)
30 Air Squats
20 V-ups or Single leg V-ups
-Rest 3 minutes-
AMRAP 4
40 Speed step ups
30 Air Squats
20 V-ups
-Rest 2 Minutes-
AMRAP 3
40 Speed step ups
30 Air Squats
20 V-ups or Single leg V-ups

Friday, 12/18
For Time:
5 Rounds
10 Push press
20 Deadlifts
30 Lateral object hops
Use DB’s, KB’s or Odd objects
Bar load – 115/85 95/65

Saturday, 12/19
For Time:
21-15-9
Power Snatches
HRPU
75 Double unders or
150 Singles/Lateral hops
-into-
50 High knee run
-into-
9-15-21
Power snatches
HRPU
75 Double unders or
150 Singles/Lateral hops
Bar load – 75/55 65/45