CrossFit & Fitness Gym | North Seattle

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WOD’S For Jan. 10th-15th

Monday 1.10
Push Press
Every 2:30 X 5 sets
Sets 1-3: 5 reps @ 75%
Sets 4-5: 4 reps @ 80%
WOD:
For Time
5 Rounds
40 Double unders Fx:80 Singles
20 Sit ups
10 HSPU Fx: Pike Push up L: HRPU

Tuesday 1.11
For Time
5 Rounds
15/10 Calories, Echo Fx:10/5
5 Lateral bar burpees
*Power snatches
*Sub movement – KB Swing
RND 1 – 15 reps 75/55 65/45 55/35
RND 2 – 12 reps 95/65 75/55 65/45
RND 3 – 9 reps 115/75 85/60 75/55
RND 4 – 6 reps 135/95 95/65 85/60
RND 5 – 3 reps 155/105 115/75 95/65

Wednesday 1.12
Deadstop Front Squats
Every minute x 10 sets
2 reps @ 75%
WOD:
For Time
1-2-3-4-5-6-7-8-9-10
Wall Balls
WB load -30/20 20/14 14/10
Deadlifts
10-9-8-7-6-5-4-3-2-1
Bar load-
185/135 135/95 95/65

Thursday, 1.13
AMRAP 20
5 Pull ups
10 HRPU
20 Alt. Lunge steps

Every 5 minutes [starting at 0:00]
500/400m Row

Friday 1.14
Cleans
8 Sets
EMOM x 10 minutes
1 Clean lift-offs (:02 hold) + Clean
Sets 1-3: 65%
Sets 4-6: 70%
Sets 7-8: 75%
Sets 9-10: 80%
WOD:
CrossFit Open 13.4
AMRAP 7
3 Clean & Jerks
3 T2B
6 Clean & Jerks
6 T2B
Continue to increase each
movement by 3 reps.
Bar load – 135/95 115/75 95/65

Saturday 1.15
Teams of 2
80/60 Calories, Ski-erg
into
6 Rounds
6 Single DB Devil presses
12 Single DB Step ups 24/20
into
80/60 Calories, Ski- erg
into
4 Rounds
4 Single DB Devil presses
8 Single DB Step ups
into
80/60 Calories, Ski-erg