CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Mar. 29th – Apr. 3rd

Monday, 3/29
Core Test
Accumulate 6 minutes of the
following in 8 minutes
2 minute plank hold
2 minute side plank (each side for
a total of 4 minutes.)
CONDITIONING:
For Time
Annie
50-40-30-20-10
Double unders Fx:2x Singles
Sit ups

Tuesday, 3/30
For Time
4 Rounds
8 Deadlifts
185/130 155/110 135/95
20/15 Calories, Row
4 Rounds
6 Deadlifts
225/160 185/130 155/110
10 Lateral bar burpees
4 Deadlifts
275/190 225/160 185/130
15/10 Calories, Row
18 minute time cap

Wednesday, 3/31
Every :90 for 9 sets
Push press
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
AMRAP 5
Buy in: 15 Lateral bar burpees
50 Push presses
Max – Double unders/Singles
Bar load – 95/65 75/55 65/45

Thursday, 4/1
Calories Up & Down
Ski-Erg/Row
Score is total calories
2:00 – Max Calories
Rest 2:00
3:00 – Max Calories
Rest 3:00
4:00 – Max Calories
Rest 4:00
3:00 – Max Calories
Rest 3:00
2:00 – Max Calories

Friday, 4/2
Front Squat
1 RM
E2MOM x 8 minutes
1×10 Empty bar
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
E3MOM x 12 minutes
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @100% or new PB

Saturday, 4/3
Teams of two
AMRAP 20
Teammates switch after the
completion of a round
3 Power Cleans
9 HRPU
27 Double unders Fx:40 Singles
Bar load – 135/95 95/65 75/55