CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for March 7th – 12th

Monday 3.7
Bench Press
Build to a 1 RM
Every 2:00 x 6 Sets
Set 1: 3 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 rep @75%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Every 3:00 minutes x 4 sets
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100+%
Set 10: 1 rep @ 100+%

Tuesday 3.8
Front Squats
Build to a 1RM
Every 2:00 x 6 Sets
Set 1: 3 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 2 reps @ 70%
Set 4: 1 rep @75%
Set 5: 1 rep @ 80%
Set 6: 1 rep @ 85%
Every 3:00 minutes x 4 sets
Set 7: 1 rep @ 90%
Set 8: 1 rep @ 95%
Set 9: 1 rep @ 100+%
Set 10: 1 rep @ 100+%

Wednesday 3.9
EMOM x 7 minutes
Max Reps
BMU Fx:JBMU/C2B/PU L:JC2B
:15 Seconds
:30 Seconds
:45 Seconds
:60 Rest
:45 Seconds
:30 Seconds
:15 Seconds
WOD:
4 sets
Every 4 minutes
300/250m RowFx:250/200m
10 T2B Fx:HKR L:V-up
5 power cleans
Bar load 135/95 95/65 75/55

Thursday 3.10
EMOM x 32 Minutes
Min 1: 10/7 Calories, Echo Fx:8/5
Min. 2: 10 Wall balls
Min. 3: 10/7 Calories,Ski-Erg Fx:8/5
Min. 4: 10 Burpees Fx:8 L:6

Friday 3.11
For Time
3 Rounds
30 Russian KB Swings
20 KB Goblet Reverse lunges
1000m Row
KB load – 53/35 44/26 35/18

Saturday 3.12
CrossFit Open 22.3