CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Jan. 17th-22nd

Monday 1.17
Deadstop Front Squats
Every minute x 10 sets
1 reps @ 80%
WOD:
12-9-6-3
Power cleans
Pull ups Fx: JPU
Front squats
Bar load – 135/95 115/75 95/65

Tuesday 1.18
AMRAP 20
Max calorie, row
Every 5 minutes [starting at 0:00]
20 Burpees
50 Double unders Fx:100 Singles

Wednesday 1.19
Push Press
Every 2:30 X 5 sets
Sets 1-3: 4 reps @ 80%
Sets 4-5: 3 reps @ 85%
WOD:
AMRAP 12
8 HSPU Fx: pike push ups L:HRPU
16 Single DB push presses
*8 reps each arm
24 Sit ups
DB load – 50/35 35/20 20/10

Thursday, 1.20
Cleans
10 Sets
EMOM x 10 minutes
1 Clean lift-offs (:02 hold) + Clean
Sets 1-3: 70%
Sets 4-6: 75%
Sets 7-8: 80%
Sets 9-10: 85%
WOD:
4 Rounds
Every 2:30
20/15 Calories, Echo Fx:15/10
5 Power cleans @ 65%

Friday, 1.21
Crossfit Open 14.4
AMRAP 14
60 Calorie, Row
50 T2B Fx:HKR L:V-ups
40 Wall balls 20/14 14/10 10/6
30 Cleans
20 Muscle-ups Fx: C2B L:JC2B
Bar load – 135/95 115/75 95/65

Saturday, 1.2
“Sking with Cindy in Reverse”
AMRAP 30
“Cindy in Reverse”
15 Air squats
10 push ups
5 pull ups Fx:JPU

*15/10 Calories, Ski-erg Fx:10/5
Every 5 minutes including at 0:00