CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for July 27th – Aug. 1st

Mon. 7/27
For Time:
30/20 Calories – Echo
21-15-9
DB Squat Cleans
Px:50/35 Fx:35/20 L:20/10
SHSPU Fx: Seated DB Press
30/20 Calories – Echo
16 minute time cap

Tue. 7/28
Power Snatch
EMOM x 10 Minutes
3 Power snatch
Build in weight each round
CONDITIONING:
AMRAP 10
30 Double unders Fx:45 Singles
15 Power snatch
Bar load- Px:75/55 Fx:65/45 L:55/35

Wed. 7/29
For Time
3 Rounds
1000m Row Fx:800m
400m Run
25 Minute time cap

Thur. 7/30
On the 2:00 x 10 Minutes
10 HRPU
10 Ring Rows
10 Ring dips Fx: Bench dips
CONDITIONING:
AMRAP 12
Every 2:30 x 6 Rounds
250/200m Ski-erg
15 slam balls
Px:40/20 Fx;30/20 L:20/10
Max – Bar muscle ups
Fx: jumping bar muscle ups
L: jumping C2B

Fri. 7/31
AMRAP 20
5 Deadlifts
5 Hang power cleans
5 Front squats
5 Push press
5 Lateral bar burpees
Bar load-Px:115/80 Fx:75/55 L:55/35

Sat. 8/1
5 Rounds
AMRAP 2
Buy in: 50 Double unders Fx:75 Singles
+ 15 KB Swings
Max reps – Sit up
KB load-Px:53/35 Fx:44/26 L:35/18
Rest 1 Minute