CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Jan. 18th-23rd

Monday, 1/18
For Time
3 Rounds
20/15 Calories, row Fx: 15/10
15 C2B Fx: Pull ups L:JC2B
15 S2OH
Bar load – 115/85 95/65 75/55
15 minute time cap

Tuesday, 1/19
Every :90 for 9 sets
Back Squat
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
Do not exceed 85% of 1RM
CONDITIONING:
EMOM until you can’t complete
required reps of wall balls
Min. 1: 5
Min. 2: 10
Min. 3: 15
Min. 4: 20
Min. 5: 25
Min. 6: 30
Score is total reps

Wednesday, 1/20
Every :90 for 9 sets
Bench 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 7
4 Single arm devil presses
50/35 35/20 20/10
20 Double unders Fx:30 Singles
8 Ring Dips Fx: Bench dips
20 Double unders Fx:30 Singles

Thursday, 1/21
How many rounds in 30 minutes
20/15 Calories, Ski-erg Fx:15/10
20/15 Calories, Echo Fx:15/10
20/15 Calories, Row Fx:15/10
Score is completed rounds
+ additional calories

Friday, 1/22
On the minute X 20 minutes
5 Box jumps 24/20 Fx: 20/16
3 T2B Fx: Knees to elbows L:KKR
1 Power Snatch
Min. 1-5 95/65 75/55 55/35
Min. 6-10 increase weight 5-10#
Min. 11-15 increase weight 5-10#
Min. 16-10 increase weight 5-10#
Score is rounds complete and
heaviest load

Saturday, 1/23
Against 15 minute clock
3 Rounds
80 Double unders Fx:120 Singles
40 Air squats
20 Burpees
-Into-
Max – Calories, Echo