CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Jan. 20th – 25th

MONDAY, Jan. 20th
On the 4 minutes x 6 Rounds
50 Double unders Fx:100 Singles
20 AB-Mat sit ups Fx:15 L:10
15/10 HRPU L:KHRPU
10 C2B Fx:Pull ups L:JC2B

*Remaining time in 4 minutes is
your rest.

TUESDAY, Jan. 21st
DEADLIFT
E3MOM x 15 Minutes
3 @ 85%, 2 @ 90%, 1 @ 95%
2 @ 90% & 3 @ 85%
Warm up
5 minutes to build to 85%
WOD:
For Time
25 Deadlifts Px:135/95 Fx:95/65
21/15 Calories, Row
15 Lateral bar burpees
5 minute time cap

WEDNESDAY, Jan. 22nd
E2MOM x 10 minutes
8 inverted rows + 8 Ring dips
Fx:Bench dips
*If 8 reps is easy increase reps to 10
WOD:
AMRAP 3
12 Box jump overs 24/20
2 wall walks
Fx: 20 Shoulder taps (plank)
Rest 3 minutes
AMRAP 3
9 Box jump overs 24/20
1 wall walks
Fx: 10 Shoulder taps (plank)

THURSDAY, Jan. 23rd
3 Rounds
2:00 work – 2:00 Rest
Station 1: Calories, Row
Station 2: Calories, Echo
Station 3: Calories, Ski -Erg
*Score is total calories

FRIDAY, Jan. 24th
Power Clean & Jerk
2 Reps EMOM x 10
*Build to Heavy double
WOD:
AMRAP 5
100 Double unders Fx:150
2 Rounds “Cindy”
5 Pull ups
10 Push ups
15 Air squats
Max reps: Power cleans
Bar load – Px:135/95 Fx:95/65

SATURDAY, Jan. 25th
Teams of Two
Complete full round before switching
AMRAP 24
250/200m Row
20 Lateral plate hops
15 Back squats
Bar Load – Px:115/80 Fx:95/65 L:75/55