CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for July 20th – 25th

Mon. 7/20
Back Squat
2 waves of 7-5-3
Every 2:30
*Go heavier in the second wave
then in the first.
CONDITIONING:
AMRAP 6
2,4,6,8,10,12….
Lateral Bar Burpees
SDLHP
Bar load-Px:95/65 Fx:75/55 L:55/35

Tue. 7/21
For Time
2k Ski-Erg
40 C2B Pull ups Fx:Pull ups L:JPU
30 Hang power cleans
Bar load- Px:135/95 Fx:95/65 L:75/45
18 minute time cap

Wed. 7/22
Core
On the 4:00 x 12 minutes
15 Tuck crunches
20 Russian twists
:60 Side plank (R) Fx-:40
:60 Side Plank (L) Fx-:40
CONDITIONING:
Every 2:00 x 12 Minutes
200m run L:100m
Max reps – Man makers+lunges
Px:35/20 Fx:25/15 L:15/8

Thur. 7/23
On the 3:00 x 10 Rounds
500/400 row Fx:400/300
10 burpees
*If you don’t complete burpees in
any round, take the next round off.
Score is completed rounds

Fri. 7/24
Bench Press
2 waves of 7-5-3
Every 2:30
*Go heavier in the second wave
then in the first.
CONDITIONING:
Against a 5 minute clock:
100 double unders Fx:150 singles
40 KB Swings
Px:53/35 Fx:35/26 L:26/18
20 HRPU
Remaining time:Max Calories-Echo

Sat. 7/25
EMOM x 18 minutes
Minute 1: 15 Slam Balls Fx:12 L:10
Px:40/30 Fx:30/20 L:20/10
Minute 2: 15 Wall balls Fx:12 L:10
Px:20/14 Fx:14/10 L:10/6
Minute 3: 15 Box Jumps Fx:12 L:10
Score is total reps completed