CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Jan. 27th – Feb. 1st

MONDAY, Jan. 27th
SKILL DEVELOPMENT
Kip swing
EMOM x 10 minutes
5 kip swings (arch to hollow)
WOD:
AMRAP 12
5 Toes to bar Fx:HKR L:Sit up
7 Burpees
9 Alt. DB Snatch
Px:70/50 Fx:50/35 L:20/10

TUESDAY, Jan. 28th
Strict Pull Ups EMOM x 10
Goal is to improve from previous reps on 1/6
WOD:
E3MOM x 15
75 Double Unders Fx:110 singles
15 Deadlifts
Bar load – Px:135/95 Fx: 95/65

WEDNESDAY, Jan. 29th
AMRAP 8
Start with 5 calories and 5 reps.
Increase by 2 calories/reps each
round.
Calories, Echo
Bench Press @ 60% of 1RM
Rest 5 minutes
AMRAP 8
12 KB Swings Px:53/35 Fx:44/26
12 Box jump overs 24/20 Fx:20/16

THURSDAY, Jan. 30th
TEAMS OF TWO
AMRAP 30
Teams can break it up any way they
choose, but must be 50-50
50 Calories, Row
40 Pull ups L: JPU
30 Power cleans
20 Thrusters
Round 1: Px:95/65 Fx:75/55
Round 2: Px:115/80 Fx:95/65
Round 3: Px:135/95 FX:115/80
L: Movements – KB Swing &
Goblet squat

FRIDAY, Jan. 31st
Front Squat
E3MOM x 15 Minutes
4 @ 80%, 3 @ 85%, 2 @ 90%
3 @ 85% & 4 @ 80%
Warm up
5 minutes to build to 80%
WOD:
FOR TIME
3 Rounds
10 Front Rack Lunges
10 Push Jerk
Bar load – Px:115/80 Fx:75/55 L:45/35

SATURDAY, Feb. 1st
“Bring a Buddy”
Teams of Two
AMRAP 25
42/30 Calories, Row
4 Rounds (2 each)
3 Burpees
6 Ab-mat sit ups
9 HRPU
30/20 Calories, Echo
6 Rounds (3 each)
3 Burpees
6 Ab-mat sit ups
9 HRPU
40/30 Calories, Row
8 Rounds (4 each)
3 burpees
6 Ab-mat sit ups
9 HRPU
30/20 Calories, ECHO
10 Rounds (5 each)
3 Burpees
6 Ab-mat sit ups
9 HRPU
*continue this format for the
AMRAP 25