CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for June 21st – 26th

Monday, 6/21
For Time
50 Wall balls
400m Run
50 KB Swings
800m Run
50 KB Swings
400m Run
50 Wall balls
Wall ball – 20/14 14/10 10/6
KB – 53/35 44/26 35/18

Tuesday, 6/22
For Time
Every 6:00 x 5 sets
50 Double unders Fx:100 Singles
20/15 Calories, Echo Fx: 15/10 L:10/5
20 Sit ups
20 Reverse Alt. lunge step backs w/Db’s
DB load – 50/35 35/20 20/10

Wednesday, 6/23
Push Press
Every 1:45 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6 & 8
WOD:
AMRAP 8
4 Lateral bar burpees
8 Push press
Bar load – 105/75 75/55 55/35

Thursday, 6/24
AMRAP 17
500/400m row
75 Air squats
100m run

Friday, 6/25
Deadlift
15 minutes to establish
2 RM (Touch-n-go)
WOD:
For Time
9 Deadlifts
20/15 Calorie, Row
6 Deadlifts
20/15 Calorie, Row
3 Deadlifts
20/15 Calorie, Row
BL# -275/185 225/155 155/105

Saturday, 6/25
Teams of 2
Teammates in max rounds
will switch each round
Buy in: 2000/1800m Row
Max rounds with time remaining
2 Power cleans
4 Front squats
6 Lateral bar burpees
Bar load – 135/95 95/65 75/55