CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Mar. 16th – 21st

Monday, Mar. 16th
Madness WOD 5
“Helen”
For Time
3 Rounds
400m run
21 KB Swings Px:53/35 Fx:44/26
12 Pull ups

Tuesday, Mar. 17th
Every 3:00 x 6 Rounds
15/12 Calories, Echo Fx:12/9
10 Wall balls
Px:20/10 Fx:14/10 L:10/6
5 T2B Fx:HKR L:Ab-mat sit up
* Score is slowest round

Wednesday, Mar. 18th
Madness WOD 6
“Dianne”
For Time
HRPU
M/Px: 35-25-15
F/Px: 25-20-10
Fx: 21-15-9
L: Knee HRPU
21-15-9
Deadlift
Px:225/155 Fx:185/130 L:115/80

Thursday, Mar. 19th
For Time
30 Burpee Box jump overs
100m Run
25 Burpee box jump overs
200m run
20 Burpee box jump overs
300m run
15 Burpee box jump overs
400m run
Box – Px:24/20 Fx:20/16 L:16/12

Friday, Mar. 20th
8 Rounds
AMRAP 2
2 minutes rest between
21/15 Calories – Row Fx:18/12
Max reps: Power Cleans
Bar Load – Px:115/80 Fx:95/65
L:75/55
*Score is total power clean reps

Saturday, Mar. 21st
AMRAP 24
40 Double Unders Fx: 60 Singles
30 Ab-mat sit ups
20 HSPU Fx:DB push press
10 C2B Fx:pull ups L:JPU
DB Load – Px:35/20 Fx:25/15

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