CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Feb. 7th-12th

Monday 2.7
CrossFit Open 15.5
For Time
27-21-15-9
Thrusters
Row [Calories}
Bar load – 95/65 75/55 55/35

Tuesday 2.8
Bench Press
Every 3:00 x 5 sets
Set 1: 12 reps @ 60%
Sets 2-4: 8 reps @ 70%
Set 5: 6 reps @ 75%
WOD:
For Time
40/30 Calorie, Echo Fx:30/20
75 Double undersFx:150 Singles
50 HSPU Fx:HRPU
75 Double unders Fx:150 Singles
40/30 Calorie, Echo Fx:30/20

Wednesday 2.9
5 Sets
3:00
15 Burpees
20 Wall balls 20/14 14/10 10/6
Remaining Time
Max rep power cleans
Res 1 minute
155/110 115/75 95/65

Thursday 2.10
Gymnastic bar skills work
Px: Target reach swings + Knees up
Fx: Kip swings [Hallow/Arch]
12 Sets
:30 work-:30 Rest
WOD:
For Time
300/250m Row
9 BMU Fx: 18 C2B L:JC2B
300/250m Row
6 BMU Fx: 12 C2B L:JC2B
300/250m row
3 BMU Fx: 6 C2B L:JC2B

Friday 2.11
Front Squats
15 minutes
To build to a 6 rep max
WOD:
For Time
9-15-21-15-9
box jumps 24/20 20/16 16/12
Deadlifts
Bar load – 135/95 115/75 95/65
9 minute time cap

Saturday 2.12
Teams of 2
Against 20 minute clock
12 Rounds
10 Hang snatch
30 Double unders Fx: 60 Singles
Bar load – 75/55 65/45 55/35
Remaining time:
Max calories, Ski-erg
Every 4:00 [Including 0:00]
20 T2B Fx:HKR”