CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S For June 14th-19th

Monday, 6/14
4 Sets
Against a 2:30 Clock
Rest :90 between sets
18/13 Calories, Echo Fx:13/8
12 Bar facing burpees
Max Deadlifts
Sets 1: 185/135  155/105  95/65
Set 2: 225/155  185/135  115/85
Set 3: 255/165  225/155  135/95
Set 3: 275/185  255/165  155/105
Score is total reps

Tuesday, 6/15
Strict Press
Every 1:45 X 9 sets
8,6,4,2,2,2,4,6 & 8
WOD:
AMRAP 5
5 HRPU
5 S2OH
Bar load – 95/65 75/55 55/35

Wednesday, 6/16
For Time
Buy In: 30 burpee box jump overs
24/20 20/16 16/12
10 Rounds in DB Complex
4 Alt. DB Snatches
6 Alt. OH DB lunges
* 25 Double unders/50 Singles
between each round
Cash Out: 30 burpee box jump overs
DB load – 50/35 35/20 20/10

Thursday, 6/17
Core
12 minutes to complete
3-4 Sets
:30 Hollow body hold
10 V-ups Fx:Single leg V-ups
20 Bicycle crunches
Rest 1 minute
WOD:
For Time
3 Rounds
15/10 Calories, Ski-Erg/Row Fx:10/5
200m Run
12 Front squats
Bar load – 115/85 95/65 75/55
14 minute time cap

Friday, 6/18
For Time
3 Rounds
33 Sit ups
22 HSPU Fx:HRPU
11 Power cleans
Bar load – 135/110 115/85 75/55

Saturday, 6/19
Teams of 2
Teammates can break it up
anyway they choose, but must
be 50-50.
30/24 Calories row
30 Push Jerks
30 C2B Fx:JC2B/Inv. Row
30 Lateral erg burpees
Bar load:
RND 1: 115/75 75/55 55/35
RND 2: 135/95 95/65 65/45
RND 3: 155/105 115/85 75/55
RND 4: 185/125 135/95 95/65