CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for June 1st – 5th

Monday, 5/31
Memorial Day
Gym Closed

Tuesday, 6/1
5 Sets
Every 3:00
21/15 Calories, Row Fx: 15/10
8 Thrusters
Bar load – 115/85 95/65 75/55

Wednesday, 6/2
For Time
800m run
directly into
4 Rounds
21 HSPU Fx: HRPU
14 FR Lunge steps
7 Hang power cleans
Directly into
800m run
Bar load – 115/85 95/65 75/55

Thursday, 6/3
EMOM x 21 minutes
Min.1: 15/10 Calories, Echo Fx:10/5
Min 2: 10-15 T2B Fx: HKR L:Sit ups
Min. 3: 100m run + 5 burpees

Friday, 6/4
4 Sets
Against a 2:30 Clock
Rest :90
500/400m Row
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

Saturday, 6/5
Teams of two
Break it up 50-50
AMRAP 22
1000/80i0m Ski-Erg/row
200 Double unders Fx:2x Singles
100 S2OH
Bar load – 95/65 75/55 55/35