CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Jan. 25th-30th

Monday, 1/25
Every :90 for 9 sets
Deadlifts
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
For Time:
40/30 Calories, Ski-erg Fx:30/20
30 Russian KB Swings 71/53 53/35
20 /15 Calories, Ski-Erg Fx:15/10
15 Russian KB Swings
7 Minute time cap

Tuesday, 1/26
Two sets
For Time
4 Minutes rest between
50/35 Calorie, Row Fx:40/25
30 Front squats 115/85 95/65 75/55
15 Lateral bar burpees
Score is time for each set

Wednesday, 1/27
Every :90 for 9 sets
Strict Press
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
AMRAP 10
5 S2OH
7 T2B Fx:K2E L:HKR
Bar load – 155/110 115/85  75/55

Thursday, 1/28
6 Sets
Every 2 Minutes
40 Double unders Fx:60 Singles
6 Power Cleans
Bar load – 155/105 115/85 75/55
Score is fastest and slowest round

Friday, 1/29
For Time
50/35 Calories, Echo Fx:35/20
10 Bar Muscle ups
Fx: Jumping BMU L:JC2B
50/35 HRPU
10 Bar Muscle ups
50 Deadlifts
Bar load – 155/105 115/85 95/65

Saturday, 1/30
AMRAP 5
10 box jumps 24/20 20/16
20 Slam balls 40/30 30/20
Rest 3 minutes
AMRAP 10
10 box jumps
20 Slam balls
40 Double unders Fx:60 Singles