CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Dec 27th – Jan.1st

Monday, 12/27
* SNOW CLOSURE

Tuesday, 12/28
Back Squat
1RM
Every 1:30 x 2 reps
50-55-60-65-70%
Every 2:00 x 1 rep
75-80-85-90-95-100+%
WOD:
5 minutes
Max calories, Echo

Wednesday, 12/29
Strict Press
1RM
Every 1:30 x 2 reps
50-55-60-65-70%
Every 2:00 x 1 rep
75-80-85-90-95-100+%
WOD:
For Time
8-12-16-12-8
Burpees to plate
50 Double unders Fx:2x Singles
between sets

Thursday, 12/30
5 Sets
Every 6:00 minutes
20/15 Ski-Erg /Row Fx: 15/10
16 OH Alt Lunge steps
8 reps with each arm
15/10 T2B Fx: V-ups L: SL V-ups
DB load –
Px+-70/50 50/35
35/20 20/10

Friday,12/31
New Year’s Eve
Gym Closed

Saturday, 1/1
New Years Day
Gym Closed