CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for May 17th – 22nd

Monday, 5/17
Back squats
Every 1:45 x 9 sets
8,6,4,2,2,2,4,6 & 8
CONDITIONING:
Against 5 minute clock
Buy in: 20 Alt. front rack lunge steps
400m Run Fx: 200M
Max reps – Wall balls
Bar load – 95/65 75/55 55/35
WB – 20/14 14/10 10/6

Tuesday, 5/18
4 Sets
Rest 3 minutes between
20/15 Calorie, Row Fx: 15/10
15 Burpees
9 S2OH
50 Double unders Fx:100 Singles
Bar load – Px+155/110 Px:135/95
Fx:95/65 L:75/55

Wednesday, 5/19
Power clean + Front squat
Every 1:30 x 3 sets @ 60%
3 Power cleans + 1 Front squat
Every 1::30 x 3 sets @ 70%
2 Power cleans +1 Front squat
Every 1:30 x 3 sets @ 80%
1 Power clean + 1 Front squat
Rest 1 minute
6 minutes to build to a Heavy
1 power clean + 1 Front squat

Thursday, 5/20
Every 2 minutes x 24 minutes
Interval 1: 30/20 Calories, Echo
Fx: 20/15 L:15/10
Interval 2: 15 KB Swings +
5 BMU/JBMU Fx:5 C2B L:5JC2B
Interval 3: 20 Sit ups + 10 Slam balls

Friday, 5/21
CrossFit Pair Up Throwdown
Register your team at
the link below
https://www.crossfit.com/pair-up-throw-down

Saturday, 5/22
Teams of Two
AMRAP 20
Teammates will alternate movements.
30/20 Calories, Row
100m Farmer’s Carry w/DB’s
12 Push presses
15 Burpees
200m Run
DB Load – 50/35 35/20 20/10
Bar Load – 115/85 95/65 75/55