CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for June 7th – 12th

Monday, 6/7
Front Squats
Every 1:45 X 9 sets
8,6,4,2,2,2,4,6 & 8
WOD:
For reps
:30 – :20 – :10
Empty bar thrusters
burpees

Tuesday, 6/8
Every 3:00 x 4 Sets
20/15 Calories, Row Fx:15/10
12 Power cleans
Bar load – 135/95 95/65 75/55

At the 15:00 mark
400m run
20 Deadlifts
Bar load – 225/155 165/115 135/95

Wednesday, 6/9
Bench Press
Every 1:45 X 9 sets
8,6,4,2,2,2,4,6 & 8
WOD:
Against a 5:00 clock
75 Sit ups
50/35 HSPU Fx:HRPU
Max reps – Double unders/Singles

Thursday, 6/10
For Time
25 minute time cap
1000m/row
15/10 Calories, Echo Fx:10/5
800m row
15/10 Calories, Echo Fx:10/5
600m row
15/10 Calories, Echo Fx:10/5
400m row
15/10 Calories, Echo Fx:10/5
200m row
15/10 Calories, Echo

Friday, 6/11
Back Squats
15 minutes to establish
2 rep max
WOD:
For Time
15/10 Calories, Echo Fx:10/5
25 Wall balls
10 Burpees
25 Wall balls
15/10 Calories, Echo Fx:10/5
WB load – 20/14 14/10 10/6

Saturday, 6/12
On the 3:00 minutes x 10 rounds
Teammates will switch every round
:30 Hollow body hold
30 Single leg V-ups Fx:20
In remaining time Echo bike
for calories.
Score is total calories