CrossFit & Fitness Gym | North Seattle

From the Blog

WODS for Mar. 8th-13th

Monday, 3/8
Every :90 for 9 sets
Front Squats
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
2 Sets
Minute 1: Thrusters
Minute 2: Burpees
Minute 3: Rest
Bar load- 75/55 65/45 55/35

Tuesday, 3/9
For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Calories, Row
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Hang power cleans
Bar load – 95/65 75/55 65/45
15 minute time cap

Wednesday, 3/10
3 Sets
Rest 2 minutes
between sets
3 minutes calories, Echo
2 minutes, Renegade rows
Row-push up-Row
1 Minute, Slam balls 30/20 20/15
DB load – 25/15 20/10 15/8

Thursday, 3/11
Every 2:00 x 6 Sets
15 T2B Fx: V-ups L: S.L. V-ups
50 Double unders Fx:75 Singles

Friday, 3/12
AMRAP 20
12 Alt. DB Snatch
10 Calories, Row
8 Wall balls 20/14 14/10 10/6
DB load – 50/35 35/20 20/10

Saturday, 3/13
Crossfit Open Workout