CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Feb. 3rd-8th

MONDAY, Feb. 3rd
SUMO DEADLIFT
E3MOM x 15 Minutes
3 @ 85%, 2 @ 90%, 1 @ 95%
2 @ 90% & 1 @ 85%
Warm up
5 minutes to build to 85%
WOD:
AMRAP 5
30/20 Calories, Echo
Max rep: Slam balls
Px:40/30 Fx:30/20 L:20/10

TUESDAY, Feb. 4th
TEAMS Of TWO
AMRAP 24
Teammates can break it up anyway
they choose, but must be 50-50.
42/30 Calories, Row
12 Power Cleans
50 Air Squats
12 Front Squats
50 Air Squats
Bar load – Px:135/95 Fx:95/65
L:75/55
OnR- Med ball clean/Goblet sqt.

WEDNESDAY, Feb. 5th
BENCH PRESS
E3MOM x 15 Minutes
3 @ 85%, 2 @ 90%, 1 @ 95%
2 @ 90% & 1 @ 85%
Warm up
5 minutes to build to 85%
WOD:
For Time
21-15-9
Pull ups Fx: JPU
KB Swings Px:53/35 Fx:44/26 L:35/18
into
9-15-21
HRPU
KB Swings
8 minute time cap

THURSDAY, Feb. 6th
For Time
1500/1200m Row
45 lateral bar burpees
30 Deadlifts
45 Lateral bar burpees
1500/1200m Row
Bar load – Px:225/155 Fx:155/110
L:95/65 OnR:75/55

FRIDAY, Feb. 7th
Snatch Complex
Every :90 x 15 minutes
Hip Power Snatch
Overhead Squat
Hang Power Snatch
*Build in weight
WOD:
AMRAP 5
“Mini Annie”
30-20-10
Double unders/Singles
Sit ups
Max reps: Hang power snatches
Bar load – Px:75/55 Fx: 45/35
L:35/25 OnR: 25/15 or PVC

SATURDAY, Feb. 8th
Teams of 3
For Time
(30 min. time cap)
Teammates can break it up anyway
they choose, but must be 50-50.
45/30 Calories, Ski Erg
75 Thrusters 75/55 Fx:45/35
6 Rope climbs
45/30 Calories, Ski Erg
60 Thrusters 95/65 Fx:75/55
6 Rope climbs
45/30 Calories, Ski Erg
45 Thrusters 115/80 Fx:95/65
6 Rope climbs
45/30 Calories, Ski-Erg
30 Thrusters 135/95 Fx:115/80
6 Rope climbs