CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Dec. 21st-26th

Monday, 12/21
For Time:
100 Double unders or
150 Singles/L.Hops
50 Air Squats
25 Single arm Alt devil presses
50 Air Squats
100 Double unders or
150 Singles/L. Hops
12 minute time cap

Tuesday, 12/22
12 Days of X-Mas
Goes just like the song..
1, 2-1, 3-2-1…
1. SDLHP
2. Thrusters
3. Push press
4. Power cleans
5. Power snatches
6. Deadlifts
7. V-ups
8. Bent over rows
9. Lateral bar burpees
10. Sit ups w/weight
11. Front Squats
12. Front rack Alt. lunge steps
Bar load – 95/65 75/55

Wednesday, 12/23
:15 Plank Hold
:15 Rest
:30 Plank hold
:30 Rest
:45 Plank hold
:45 rest
1:00 Plank hold
1:00 rest
Max Plank hold
1:00 rest
Max Plank hold
Score is total time in
the 2 Max plank holds.

Thursday, 12/24
No Zoom Classes

Friday, 12/24
Merry Christmas!
No Zoom classes

Saturday, 12/26
3 Times through:
AMRAP 3:
35 Speed step ups
7 Tuck Crunches
5 HRPU
AMRAP 1:
Burpees