CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Mar. 14th-19th

Monday 3.14
For Time
100 Lateral burpees over the erg
Every 2:00 Statrting at [0:00]
250/200m Row

Tuesday 3.15
Deadlift
Every 2:30 x 6 Sets
Set 1: 5 @ 60%
Set 2: 5 @ 65%
Set 3: 5 @ 70%
Set 4: 3 @ 75%
Set 5: 3 @ 80%
Set 6: 3 @ 85%
WOD:
AMRAP 5
T2B Fx:HKR L:V-up
On the minute starting at [0:00]
9 Deadlifts
Bar load 155/105 115/75 75/55

Wednesday 3.16
For Time
100 Double Unders Fx:200 Singles
80 Calories, Ski-erg/Row
60 Box jump overs/step downs
Fx: Step overs 24/20
40 DB Push Press
200m Farmer’s Carry
DB load – 50/35 35/20 20/10

Thursday 3.17
Every 2:00 x 12 minutes
Station 1: 5 Stict Pull ups
*Do weighted if have 10+ SPU
Fx:Seated Strict pull ups
Station 2: 20 Seated banded rows
with a :02 Pause
WOD:
For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
HRPU
Sit Ups
18 minute time cap

Friday 3.18
Back Squat
12 Minutes
to establish a 4 rep max
Every 2:30 x 2 Drop sets
10% off 4 rep max
WOD:
AMRAP 7
7 Hang snatches
7 Wall balls 30/20 20/14 14/10
Bar load – 75/55 65/45 55/35

Saturday 3.19
Teams of 2
AMRAP 30
Alternate Movements
15/10 Calories, Echo Fx:10/5
15 Bench dips
30 Alternating DB Snatch
60 Double unders/Singles
15 Bench dips
30 Russian KB Swings
15/10 Calories, Ech0 Fx:10/5
DB load – 50/35 35/20 20/10
KB load – 53/35 44/26 35/18