CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for January 13th – 18th

MONDAY, Jan. 13th
STRICT PRESS
E3MOM x 15 Minutes
4 @ 80%, 3 @ 85%, 2 @ 90%
3 @ 85% & 4 @ 80%
Warm up
5 minutes to build to 80%
WOD:
AMRAP 9
15 Ab-mat sit ups
10 Renegade rows
Px:35/20 Fx:20/15
15 Ab-mat sit ups
30 Double unders Fx:45 singles

TUESDAY. Jan. 14th
BACK SQUAT
E3MOM x 15 Minutes
4 @ 80%, 3 @ 85%, 2 @ 90%
3 @ 85% & 4 @ 80%
Warm up
5 minutes to build to 80%
WOD:
AMRAP 7
15 Push Press Wall Ball Shots
PX: 20/14 Fx:14/10 L:10/6
15 Push Ups

WEDNESDAY, Jan. 15th
WOD:
For Time
Row 1000M
-Rest 7 Minutes after last person finishes row
then:
5 Rounds for total calories:
2:00 Echo Bike
2:00 Rest

THURSDAY, Jan. 16th
“DT”
For Time
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Bar load – Px:155/105 Fx:115/80
L:75/55″

FRIDAY, Jan. 17th
KB Hang snatch:
We will spend 15 minutes on
learning the technique on
performing a KB Snatch.
WOD:
For Time
Buy In: 50/35 Calories, Row
21-15-9
Alt KB Hang snatch
Px:53/35 Fx:35/18
Pull ups Fx:Ring rows
Cash out: 50/35 Calories, Row

Saturday, Jan. 18th
Partner Barbell Chipper
*Teams must split work 50/50 any way they choose
100 lateral bar hops
90 Push Press
80 Power Cleans
70 Burpees over bar
60 Power Snatch
50 Deadlift
40 Squat Cleans
30 Thrusters
20 Squat Snatch
10 High five burpees
Bar load – Px:95/65 Fx:75/55
35 minute time cap