CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Feb. 22nd-27th

Monday, 2/22
Every 3 :00 x 5 Rounds
Rest 1 minute
20/15 Calories, Echo Fx:15/10
30 Sit ups Fx:20
Max – Alt. DB Snatch
DB Load – 70/50 50/35 35/20

Tuesday, 2/23
Every :90 for 9 sets
Push Press
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
AMRAP 8
20 Double unders Fx:30 Singles
3 Push press
Every round add 1 push press rep
Bar load – 115/85 95/65 75/55

Wednesday, 2/24
On the minute x 30 minutes
Minute 1: Calories, Ski-erg/Row
Minute 2: Burpees
Minute 3: rest
Score is calories + burpees

Thursday, 2/25
On the 5:00 x 5 rounds
12 box jumps 24/20 20/16 16/12
20/15 Calories, Echo Fx:15/10
8 Front squats -Out of rack
Bar load – 135/95 115/85 95/65

Friday, 2/26
Every :90 for 9 sets
Deadlifts
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
Do not exceed 85% of 1RM
CONDITIONING:
For Time
50 Alt. lunge steps
25 sit ups
5 Deadlifts @ 85% of HFD
5 minute time cap

Saturday, 2/27
Teams of two
AMRAP 25
Teammantes will switch after
a complete round of Cindy.
Buy in 1000/800m Row
With remaining time as many
rounds of Cindy
5 pull ups Fx:JPU or Inv. row
10 Push ups
15 Air squats