CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Dec. 28th – Jan. 2nd

Monday, 12/28
Every 5 minutes x 5 rounds
:30 side plank (each side)
10 Deadlifts
16 Alt. leg V-ups
20 Air squats

Bar load – 225/160 165/115
If using DB for deadlift,
perform a goblet squat for
air squats.

Tuesday, 12/29
Every 2 minutes x 10 Rounds
HPS = Hang Power Snatch
RND 1: 10 HPS + 2 HRPU
RND 2: 9 HPS + 4 HRPU
RND 3: 8 HPS + 6 HRPU
RND 4: 7 HPS + 8 HRPU
RND 5: 6 HPS + 10 HRPU
RND 6: 5 HPS + 12 HRPU
RND 7: 4 HPS + 14 HRPU
RND 8: 3 HPS + 16 HRPU
RND 9: 2 HPS + 18 HRPU
RND 10: 1 HPS + 20 HRPU
If possible try to increase in weight
in Hang Power Snatch

Wednesday, 12/30
AMRAP 9
8 Front squats
24 Jumping jacks
Bar load – 75/55 45/35

Thursday, 12/31
Annie with CJ
50-40-30-20-10
Double unders
2x singles/L. hops
sit ups
Between each round
10 Clean & Jerks
Bar load – 135/95 95/65

Friday, 1/1
Happy New Year!
No zoom classes

Saturday, 1/2
Fithy Fifty
50 box jumps or Standing marches
50 Bent over rows
50 KB Swings
50 Alt. lunge steps
50 Sit ups
50 Push press
50 Supermans
50 Thrusters
50 Burpees
50 Double unders or
100 Singles/L.Hops
Bar load – 45/35