CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Feb. 8th-13th

Monday, 2/8
5 Sets
Every 2:00
Halting snatch deadlift +
Hang power snatch +
Power snatch + OH Squat
CONDITIONING:
Every 2:00 x 12 Minutes
4 Power Snatches &
6 OH Squats
Can substitute front squat
for OH squat
Score is heaviest barbell load

Tuesday, 2/9
For Time
On the way down & back up
“27/18 calories, Echo Fx: 21/15
27 lateral bar burpees Fx: 21
21/15 calories, Echo Fx: 15/10
21 lateral bar burpees Fx: 15
15/10 calories, Echo Fx: 12/7
15 lateral bar burpees Fx: 12
9/5 calories, echo Fx: 6/3
9 lateral bar burpees Fx:6
Rest until the 15:00
Work your way back up from
9/5 calories, Echo Fx:6/3
9 lateral bar burpees Fx:6
to the top.
30 Minute time cap

Wednesday, 2/10
0:00 – 3:00 x 3 rounds
30 Double unders Fx:45 singles
15 Sit ups Fx:10
10 Thrusters

3:00 – 6:00 x 3 rounds
30 Double unders
15 Sit ups Fx:10
10 Push press

6:00 – 9:00 x 3 rounds
30 Double unders
15 Sit ups Fx:10
10 Front squats
Bar load – 95/65 75/55 55/45

Thursday, 2/11
For Time
1500/1200m row
15 Bench presses
1000/800m row
12 Bench Presses
750/600m row
9 Bench presses
500/400m row
6 Bench presses
250/200m row
3 Bench presses
Bar load- 135/85 95/65 75/45
Time cap 23 minutes

Friday, 2/12
AMRAP 12
12 Deadlifts
12 Lateral hops
12 Single DB step ups 24/20 20/16
DB load – 50/35 35/20 20/10
Bar load – 135/95 95/65 75/55

Saturday, 2/13
Teams of Two
AMRAP 20
3 box jumps 24/20 20/16 16/12
3 Sit ups
3 Wall balls 20/14 14/10 10/6
6 box jumps
6 Sit ups
6 Wall balls
Add 3 reps each round
Switch after full rounds