CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Mar. 28th – Apr. 2nd

Monday 3.28
For Time
200m row
20 Ab mat sit ups
200m row
19 Ab mat sit ups
200m row
18 Ab mat sit ups
….
200m row
1 Ab mat sit up

Tuesday 3.29
Back Squat
12 Minutes
to establish a 8 rep max
Every 2:30 x 2 Drop sets
10% off 8 rep max
WOD:
For Time
15 Clean & Jerks
50 Wall balls 20/14 14/10 10/6
Bar load – 135/95 95/65 75/55
Sub movement for clean & jerk
20 Slam ball – 40/30 Fx:30/20

Wednesday 3.30
Every 2:00 x 18 minutes
Station 1: 5 Strict pull ups
*Add weight if you have 10+ SPU
5-10 Seated strict pull ups
Station 2: 20 seated banded rows
w/:02 second hold
Station 3: 10 DB supported lat
pull over.
WOD:
For Time
21-15-9-6
Calories, Ski-erg
T2B Fx:HKR L:V-up
10 minute time cap

Thursday 3.31
AMRAP 20
8 Power snatches
24 Double unders Fx:40 Singles
8/4 calories, Echo
24 Double unders Fx:40 Singles
Bar load – 115/75 95/65 75/55
Sub movement for snatch
is DB snatch.

Friday 4.1
Deadlift
Every 2:30 x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 85+%
Set 6: 3 @ 90%
WOD:
For Time
5 Deadlifts
5 Lateral bar burpees
100m run
10 Deadlifts
10 Lateral bar burpees
200m run
Bar load – 225/155 155/105 115/75
6 minute time cap

Saturday 4.2
Teams of 2
AMRAP 20
While teammate A runs,
teammate B completes:

A] 400m Run
B] 15 OH Squats
5 Rope climbs
Fx: Seated rope climb
L: 10 Ring rows
If mobility is an issue for
OH squat perform front squat
Bar load – 95/65 75/55 55/35