CrossFit & Fitness Gym | North Seattle

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WOD’S For Jan. 31st – Feb 5th

Monday 1.31
Dead Stop Front Squats
Building to a 1 RM
Every 2:00 x 6 Sets
Set 1: 3 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 rep @75%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Every 2:30 minutes x 4 sets
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100+%
Set 10: 1 rep @ 100+%
WOD:
AMRAP 5
60 Wall balls
Max calorie, row
WB load – 20/14 14/10 10/6

Tuesday 2.1
CrossFit Open 18.1
AMRAP 20
8 T2B Fx:HKR L:V-ups
10 Hang clean & jerks
*5 consecutive reps on each arm
14/12 Calorie, row

Wednesday 2.2
5 Sets
Every 3:00
20/15 Calories, Echo Fx:15/10
50 Double unders Fx: Singles

Thursday 2.3
Push Press
Building to 1 RM
Every 2:00 x 6 Sets
Set 1: 3 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 rep @75%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Every 2 minutes x 4 sets
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100+%
Set 10: 1 rep @ 100+%
WOD:
CrossFit Open 12.1
AMRAP 7
Burpees
Touch target 6″” above max
standing reach with both hands

Friday 2.4
Clean or Power Clean
Building to a 1 RM
Every 2:00 x 6 Sets
Set 1: 3 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 rep @75%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Every 2:30 minutes x 4 sets
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100+%
Set 10: 1 rep @ 100+%

Saturday 2.5
Teams of 2
AMRAP 25
Teammates will
alternate movements.
15/10 Calorie, Ski-erg Fx:12/7
20 Sit ups
10 Pull ups Fx:JPU L:Ring rows
20/15 HRPU
20 Alt. DB Snatches
DB load – 50/35 35/20 20/10