CrossFit & Fitness Gym | North Seattle

From the Blog

WODS for July 12th-17th

Monday, 7/12
For Time
40/30 Calories, Echo Fx:30/20
100 Double unders Fx:200 singles
30 DB push press
100 Double unders Fx:200 singles
40/30 Calories, Echo Fx:30/20
On the minute: 5 DB
Power cleans
DB load – 50/35 35/20 20/10

Tuesday, 7/13
Back Squat
Every 2:00
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 90%
Sets 5: 3 reps @ 85%
WOD:
AMRAP 8
8 G2OH w/plate
Plate load – 45/25 25/15 15/10
8 Burpees
16 Air squats

Wednesday, 7/14
Every 3:00 x 10 Rounds
0:00 – Row 500/450m Fx:450/400
3:00 – Run 400m Fx:300m L:200m
6:00 – Row 500/450m
9:00 – Run 400m
12:00 – Row 500/450m
15:00 – Run 400m
18:00 – Row 500/450m
21:00 – Run 400m
24:00 – Row 500/450m
27:00 – Run 400m

Thursday, 7/15
Snatch
Every 1:30 x 3 sets
High hang snatch x 2 reps @ 50%
Every 1:30 x 3 sets
Hang snatch x 1 rep @ 60%
Every 1:30 x 3 sets
Snatch lift-off (:02 pause) +
snatch x 1 rep @ 65%
Every 1:30 x 5 sets
Snatch x 1 rep
70% – 75% – 80% – 85% – 85+%
WOD:
Against 4:00 clock
Max rep sit ups

Friday, 7/16
Strict Press
Every 2:00
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Set 3-4: 2 reps 80-83%
Sets 5-6: 2 reps 85-88%”
WOD:
AMRAP 10
10/5 Calories Ski-Erg/Row
6 HRPU
2 Strict pull ups Fx: seated SPU

Saturday, 7/17
Teams of 2
100 Chipper
100 reps on every exercise.
Must complete in order.
Teams can break it up anyway
they like but must be 50-50

Box Jumps 24/20 20/16
Calories, Row
Wall balls 20/14 14/10 10/6
Alt. lunge steps
Burpees
25 minute time cap