CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Mar. 1st – 6th

Monday, 3/1
AMRAP 12
3 Power cleans
3 T2B Fx: T2Rig
Add 3 reps to each
movement each round
Bar load – 135/95 95/65 75/55

Tuesday, 3/2
4 times through
Pick up were you leave off
in AMRAP 3. The AMRAP 3 & 1
are scored separately
AMRAP 3
30 Double unders Fx: 45 Singles
10 Wall balls 20/14 14/10 10/6
AMRAP 1
burpees

Wednesday, 3/3
Every :90 for 9 sets
Strict Press
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
Against a 4:00 clock
20 KB Swings 53/35 44/26 35/18
30/20 Calories, Echo Fx:20/15
Max – Push press
Bar load – 95/65 75/55 65/45

Thursday, 3/4
For Time
5K Row

Friday, 3/5
For Time
2 Rounds
500/400m Row
30 DB Thrusters
20 C2B Fx: JC2B or Inv. Row
10 Burpee box jump overs
24/20 20/16 16/20
DB load – 35/20 20/115 15/10
18 minute time cap

Saturday, 3/6
Teams of two
AMRAP 20
Teammates alternate movements
10/5 Calories, Echo
15 Sit ups
20 Deadlifts
Bar load – 115/85 95/65 75/55