CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Jan. 24th-29th

Monday 1.24
Cleans
10 Sets
EMOM x 10 minutes
1 Clean lift-offs (:02 hold) + Clean
Sets 1-3: 75%
Sets 4-6: 80%
Sets 7-8: 85%
Sets 9-10: 90%
WOD:
AMRAP 10
5 Wall balls 30/20 20/14 14/10
3 Lateral bar burpees
1 Power clean
165/115 115/75 95/65

Tuesday 1.25
For Time
3 Rounds
20/15 Calories, Ski-erg/Row Fx:15/10
10 Pull ups Fx:JPU L: Ring rows
into
3 Rounds
15/10 Calories, Ski-erg/Row Fx:12/7
10 Burpees
Into
3 Rounds
10/5 Calories, Ski-erg/Row Fx:8/5
10 C2B Fx:JC2B L:Ring Rows

Wednesday 1.26
Deadstop Front Squats
Every minute x 10 sets
Sets 1-4: 1 rep @ 85%
Sets 5-8: 1 rep @ 90%
Sets 9-10: 1 rep @ 95%
WOD:
CrossFit Open 15.1 & 15.1A
15.1 AMRAP 9
15 T2B Fx:HKR L: V-ups
10 Deadlifts
5 Snatches
*sub movement Slam ball
Bar load – 115/75 95/65 75/55
15.1A 9:00 – 15:00
1 Rep max clean & jerk

Thursday 1.27
AMRAP 30
30 calorie, row
30 ab-mat sit ups
Every 5:00 [including at 0:00]
10 box jumps 24/20 20/16 16/12

Friday 1.28
Push Press
Every 2:30 X 5 sets
Sets 1-2: 3 reps @ 85%
Sets 3-4: 2 reps @ 90%
Set 5: 1 rep @ 95%
WOD:
AMRAP 8
5 S2OH
1 BMU Fx:JBMU/C2B L:JC2B
Bar load – 135/95 115/75 95/65

Saturday 2.19
AMRAP 21
10 KB swings
30 Double unders Fx:60 singles
Every 3:00
team completes
20 calories, echo bike
KB load – 53/35 44/26 35/18