CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for May 10th – 15th

Monday, 5/10
For Time
2 Rounds
1000/800m Ski-ErgFx: 800/600m
20 Hang power cleans
80 Double unders Fx: 120 Singles
10 Hang power cleans
25 Sit ups
400m run
Bar load – 95/65 75/55 65/45

Tuesday, 5/11
Front squats
Every 1:45 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6, 8
For Time
30/20 Calories, Echo Fx:20/15
50 Thrusters
Bar load – 45/35 35/25 25/15
5 Minute time cap

Wednesday, 5/12
6 Sets
Every 3:00
12/9 Calories, Row
9 Single DB box step ups 24/20
6 burpees
DB Load – 50/35 35/20 20/10

Thursday, 5/13
Push Press
Every 1:45 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6, 8
AMRAP 5
20 Double unders Fx: 30 Singles
3 S2OH
Bar load – Weight you have on
the bar for your final set of 8.

Friday, 5/14
Chipper
80 Wall balls
60/45 Calories, row
40 T2B Fx:V-ups
20 KB Swings
10 Burpee pull ups
Fx:Burpee Inv.erted rows
WB – 20/14 14/10 10/6
KB – 71/53 53/35 35/26

Saturday, 5/15
Against a 25:00 clock
For Time 3200m run

While partner A.) runs, partner B..
10 HRPU
15 Sit ups
30 Alt. DB Snatch
DB Load – 50/35 35/20 20/10″