CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for March 22nd-27th

Monday, 3/22
4 sets
Against a 4 minute clock
rest 2 minutes between sets
20/15 Calories, Echo Fx:15/10
30 Sit ups Fx:20
20/15 HRPU Fx:15/10
Max – Calories, Ski-erg/Row

Tuesday, 3/23
For Time
500/400m Row
10 Bar MU Fx:JBMU L:15 Bench dips
500/400m Row
20 C2B Fx:JC2B L: Ring/inverted row
500/400m Row
30 Pull ups Fx: Ring/Inverted row
Row 500/400m Row
18 minute time cap

Wednesday, 3/24
Every :90 for 9 sets
Back Squats
3,3,3,2,2,2,1,1,1
Build to a heavy for the day
CONDITIONING:
AMRAP 5
100 Double unders Fx:150 singles
30 Thrusters
Max – Lateral bar burpees
Bar load – 95/65 75/55 65/45

Thursday, 3/25
AMRAP 15
9 Power cleans
15 T2B FX: V-ups L:SL V-ups
21 Calorie, Ski-erg/Row
Bar load- 115/85 95/65 75/55

Friday, 3/26
AMRAP 30
400m row
30/20 calories, Echo
20 Russian KB Swings
10 Box jumps 20/16
KB load – 53/35 44/26 35/18

Saturday, 3/27
CrossFit Open 21.3