CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for March 15th-20th

Monday, 3/15
EMOM X 20 minutes
Station 1: Calories, Echo
Station 2: Sit ups
Px:20 Fx:15 L:10
Station 3: Calories, Row
Station 4: 15 Double unders
Fx: 25 Singles + 8 Burpees
Score is calories from the
Echo and Row.

Tuesday, 3/16
Every :90 for 9 sets
Deadlifts
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
AMRAP 6
Max- DB Box step overs
20″ Box
DB load – 50/35 35/20 20/10
DB’s must be held in farmer’s carry

Wednesday, 3/17
Every :90 for 9 sets
Bench press
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
Against a 5:00 clock
21-15-9
HRPU
Ring Dips Fx: Bench dips
-Into-
Max: KB Swings
Px: 53/35 Fx:44/26 L:35/18

Thursday, 3/18
3 Sets
Rest 3 minutes between sets
30/20 Calories, Echo 20/15
12 Alt. Front rack lunge steps
8 Power cleans
6 Alt. Front rack lunge steps
Bar load -115/85 95/65 75/55

Friday, 3/19
For Time
50/35 Calories, Row
25 Burpees
50 Air Squats
25 Burpees
50/35 Calories, Row

Saturday, 3/20
CrossFit Open 21.2