CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for March 21st-26th

Monday 3.21
Deadlift
Every 2:30 x 6 Sets
Set 1: 5 @ 65%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 3 @ 80%
Set 5: 3 @ 85%
Set 6: 3 @ 85%
WOD:
AMRAP 5
Buy In: 4 Rounds
“Cindy”
5 pull ups Fx:JPU L:RR
10 push ups
15 Air squats
Max Power cleans
Bar load – 135/95 95/65 75/55

Tuesday 3.22
5 Rounds
AMRAP 3
Rest 3 minutes between rounds
20/15 Calorie, Row Fx:17/12
20 burpees Fx:15 L:10
Max calories, Echo

Wednesday 3.23
Every 2:00 x 18 minutes
Station 1: 5 Strict pullups *Do weighted if have 10+ SPU
Station 2: 16 single arm supported bent over DB rows *8 on each arm
Station 3: 10 single arm banded pull downs
WOD:
AMRAP 12
20 Double unders Fx:40 Singles
10 DB Push press
40 Double unders Fx: 80 Singles
10 T2B Fx:HKR L:V-ups

Thursday 3.24
Back Squat
12 Minutes
to establish a 6 rep max
Every 2:30 x 2 Drop sets
10% off 4 rep max
WOD:
On the minute x 8 minutes
6 OH Squats
*mobility an issue – Front squat
Max Power Snatches
Bar load – 95/65 75/55 55/35

Friday 3.25
For Time
50 Calories, Ski-erg
40 Pull ups Fx:JPU
30 Box jumps Fx:Step ups
Px:30/24 Fx:24/20 L:20/16
20 Devil presses
10 BMU Fx:JBMU/C2B L:JC2B

Saturday 3.26
Teams of 2
20 Minutes
60
1 squat clean or
power clean + front squat
2 reverse lunges
Bar load – 115/75 95/65 75/55
Max calories, row