CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Dec. 20-24th

Monday, 12/20
5 Sets
ODD: 20/15 Calories, Echo Fx:15/10
Max reps – Burpees
Rest 1:00
Even: 25/18 Calories, Row Fx:20/15
Max reps – Slam balls
Rest 1:00
SB load – 40/30 30/20 20/10

Tuesday, 12/21
Strict Press
Every 2:00
Sets 1 – 5 reps @ 70%
Set 2 – 3 Reps @ 80%
Set 3 – 1 reps @ 95%
Every 2:00 x 3 sets
1 reps @ 90%
WOD:
AMRAP 8
4 HRPU
6 Sit ups
8 DB push press
DB load – 50/35 35/20 20/10

Wednesday, 12/22
For Time
10-8-6-4-2-4-6-8-10
Power cleans
10 reps 135/95 75/55 65/45
8 reps 155/110 95/65 75/55
6 reps 165/115 115/80 95/65
4 reps 185/130 135/95 105/75
2 reps 205/140 155/110 115/80
Between weight changes:
30 Double unders Fx:60 singles

Thursday, 12/23
Back Squat
Every 2:00
Set1 – 5 reps 65-70%
Set 2 – 3 reps 75-80%
Set 3 – 1 reps @ 90%
Every 2:00 x 3 sets
3 reps @ 85%
WOD:
For Time
3 Rounds
30 Wall balls
500/450m Row Fx:450/400m
WB Load – 20/14 14/10 10/6
12 minute time cap

Friday, 12/24
Christmas Eve
Gym Closed

Saturday, 12/25
Christmas
Gym Closed