CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Feb. 15th – 20th

Monday, 2/15
Every :90 for 9 sets
Bench press
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
For Time
40 KB Swings
30 Sit ups
20 HRPU
30 Sit ups
40 KB Swings
KB load – 71/53 53/35 44/26
10 minute time cap

Tuesday, 2/16
AMRAP 10
21/15 Calories, Echo
21 Deadlifts
15/10 Calories. Echo
15 Deadlifts
9/5 Calories, Echo
9 Deadlifts
Max – Burpees
Bar load – 225/155 185/135 135/95

Wednesday, 2/17
For Time
3 Rounds
750/600m Row Fx:600/450m
20 pull ups Fx:JPU or
10 Inv. Supine grip rows
750/600m Row Fx:600/450m
25 minute time cap

Thursday, 2/18
Every :90 for 9 sets
Back Squat
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
For Time
100 Double unders Fx: 150 Singles
50 Slam balls
30/20 Calories, Echo Fx:20/15
Slam balls 40/30 30/20 20/10
6 minute time cap

Friday, 2/19
AMRAP 15
60 Calorie, Row
50 T2B Fx:T2Rig L: S. leg V-ups
40 Wall balls 20/14 14/10 10/6
30 Power cleans
20 Lateral bar burpees
Bar load – 135/95 95/65 75/55

Saturday, 2/20
AMRAP 20
One teammate starts in A and the
other in B. When required reps are
completed in A & B teammates will
switch. The score is the total
rounds completed.

A.)
6 Alt. lunge steps w/ Single DB
9 Goblet squats
12 Push press w/Single DB
*6 reps with each arm
DB load- 50/35 35/20 20/10

B.)
250/200m Row Fx:200/150m