CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Jan. 4th-9th

Monday, 1/4
For Time:
20 Power snatches 95/65 75/55
5 Burpees
15 Power snatches 105/75 85/65
10 Burpees
10 Power snatches 115/85 95/75
15 Burpees
5 Power Snatches 135/95 105/85
20 Burpees

Tuesday, 1/5
3 Time Through
AMRAP 3
20 Speed step ups
5 Goblet squats
10 OH Alt Lunge steps
AMRAP 1
Jumping jacks
In the AMRAP 3 pick up where
you leave off. The AMRAP 3 and
the AMRAP 1 are scored seperately.

Wednesday, 1/6
AMRAP 14
5 Box jumps 24/20
7 Deadlifts
9 V-ups
25 Double unders or
40 Singles/L. hops
Bar load 225/160 165/115

Thursday, 1/7
AMRAP 10
20 Shoulder taps
10 push ups
5 Bench dips

Friday, 1/8
Alternating on the minute x 20 Min.
Odd:
3 Power cleans
3 Front squats
3 Push jerks
Bar load 135/95 95/65
Even:
8 Lateral bar burpees

Saturday, 1/9
AMRAP 2
Rest 1 minute between rounds
50 Double Unders or
75 Singles/L.Hops
8 Plank to elbows
Max- KB Swings
Repeat until you complete
150 KB swings
*30 minute time cap