CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Feb. 14th-19th

Monday 1.14
Front Squats
12 minutes
To build to a 8 rep max
2 Drop Sets
10% off of 8 rep max
Every 3:00
8 reps
WOD:
AMRAP 8
10 Lateral bar hops
5 Hang power cleans
10 Alt. Front rack lunge steps
Bar load – 95/65 75/55 65/45

Tuesday 1.15
CrossFit Open 21.2
For Time
15 minute time cap
10 Dumbbell Snatches
15 Burpee Box Jump Overs 24/20
Fx: Burpee Box Step Overs 20
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs
DB Load – 50/35 35/20 20/10

Wednesday 1.16
Gymnastic bar skills work
10 Sets
10 seconds
Px: 1 Target reach swing + Knees up
Fx: Kip swings
Rest 20 seconds
5 Sets
10 seconds
Px: 1-2 Bar Muscle up
Fx: 1-2 Kipping half T2B
WOD:
AMRAP 9
30 Double Unders Fx: 60 singles
3 BMU Fx: JBMU L:JC2B

Thursday 1.17
32 Minutes
Max Distance, Row
Every 4:00 [Including start]
10 DB Step ups 24/20
15 Sit ups
DB Load – 50/35 35/20 20/10

Friday 1.18
Bench Press
Every 3:00 x 5 sets
Set 1: 10 reps @ 65%
Set 2: 8 reps @ 70%
Sets 3-4: 6 reps @ 75%
Set 5: 5 reps @80%
WOD:
AMRAP 10
15/10 Calories, echo Fx:10/5
25 Z-bar presses 45/35 35/25
20 Bench dips
15 HRPU

Saturday 1.19
Teams of 2
For Time
4000/3000m Row
While teammate A Rows,
teammate B completes
AMRAP of :
5 Pull ups Fx: JPU
10 Wall balls 20/14 14/10 10/6
15 Deadlifts
Bar load – 115/75 95/65 75/55