CrossFit & Fitness Gym | North Seattle

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WOD’S for Jan. 11th-16th

Monday, 1/11
For Time
2000/1600m row Fx:1600/1200m
40 Pull ups Fx: Jumping PU
60 Thrusters 45/35 Fx:35/25
500/400m row Fx:400/300m
20 C2B Fx:Pull ups L:Jumping PU
30 Thrusters 95/65 75/55
20 minute time cap

Tuesday, 1/12
EMOM x 21 minutes (7 RNDS)
Min. 1: 15-18/10-12 Calories, Echo
Min. 2: 5-6 DB burpee box step overs
(50/35# DB’s to 24″”/20″”)
(35/20# DB’s to 20″”/16″”)
Min. 3: 15 Sit ups

Wednesday, 1/13
EMOM x 9 Minutes
Push Press
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
Do not exceed 85% of 1RM
CONDITIONING:
AMRAP 8
10/7 Calories, Ski-Erg
10 Push Press
Bar load – 95/65 75/55 55/35

Thursday, 1/14
6 Rounds x AMRAP 2
Rest 2 minutes between rounds
50 Double unders Fx:75 Singles
Max – Front Squats
Rest 2 minutes between rounds
Round 1: 115/85 75/55
Round 2: 135/95 95/65
Round 3: 155/105 105/75
Round 4: 165/115 115/85
Round 5:185/135 135/95
Round 6:205/145 155/105

Friday, 1/15
For Max reps:
:60 Ring Muscle ups
Fx: low ring muscle up transition
Rest 2 minutes
For Max reps:
Burpees to a target 6′ above reach
EMOM until failure
Ring muscle up x 30% of max
+
burpee to 6′ touch x 30% of max

Saturday, 1/16
For time
5 Rounds
20/15 Calories, Row Fx: 15/10
10 Deadlifts
RND 1: 135/95 95/65
RND 2: 165/115 115/85
RND 3: 185/135 135/95
RND 4: 205/145 165/115
RND 5: 225/160 185/135
14 minute time cap