CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for June 28th – July 3rd

Monday, 6/28
For Time
5 Sets
Against a 3:00 clock
rest :90 seconds
20/15 Cals, Echo Fx:15/10 L:10/5
20 Alt. DB Snatch
Max reps – T2B Fx:V-ups L:SL V-ups

Tuesday, 6/29
For Time
1000m Row
rest 4 minutes
1000m Row
rest 4 minutes
500m Row
rest 3 minutes
500m Row
rest 3 minutes
250m Row
rest 2 minutes
250m Row
36 minute time cap

Wednesday, 6/30
For Time
Buy in: 100 DU Fx:200 Singles
20 Front squats
20 Lateral bar burpees
20 Push press
20 Lateral bar burpees
20 Thrusters
Cash Out: 100 DU Fx: 200 Singles
Bar load – 115/85 95/65 75/55

Thursday, 7/1
AMRAP 5
3 Rounds
12 Pull ups Fx:JPU/Inv. row
12 HRPU
Remaining time max calories
Ski-erg/row
Rest 3 minutes
AMRAP 5
2 Rounds
10 pull ups
12 HRPU
Remaining time max calories
Ski-erg/row
AMRAP 5
1 Round
8 Pull ups
12 HRPU
Remaining time max calories
Ski-erg/row

Friday, 7/2
Power cleans
10 minutes to build
to top weight to be used
in WOD.
Complete as many reps as possible
in 10 minutes of:
10 Power cleans
Rest :60 seconds
10 Power cleans
Rest :60 seconds
10 Power cleans
Rest :60 seconds
Max reps of Power cleans in
time remaining
65/95 55/75 35/55
85/135 65/95 45/75
115/155 75/115 55/85
125/185 95/135 65/95″

Saturday, 7/3
Teams of 2
AMRAP 20
Teammate A:
200m Run
Teammate B:
10 Sit ups
10 Wall balls
WB load – 20/14 14/10 10/6