CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for May 24th – 29th

Monday, 5/24
Against a 15 minute clock
50 Double unders Fx:100 Singles
10 Burpee box jumps/step up
100 Double unders Fx: 200 Singles
10 Burpee box jumps/step up
200 Double unders Fx:400 Singles
10 burpee box jumps/step up
Immediately into
Max distance – Row

Tuesday, 5/25
Deadlifts
Every 1:45 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6, 8
WOD:
For Time
12, 9, 6 & 3
Calories, Echo
Deadlifts
DL Load – Your weight on your
final set in strength progression.
6 minute time cap

Wednesday, 5/26
For Time
Break it up anyway you like
50 S2OH
75 T2B Fx: V-ups
2000m Row
Bar load – 135/95 95/65 75/55

Thursday, 5/27
Snatch
Every 1:30 x 3 sets
High hang snatch x 2 reps 50-60%
Every 1:30 x 3 sets
Hang snatch x 1 rep 60-70%
Every 1:30 x 3 sets
Snatch from 2″” below knees X 1 rep
Build to a heavy
WOD:
For Time
20-15-10
Lateral bar hops
Power snatches
Bar load – 75/55 65/45 55/35

Friday, 5/28
For Time
120 /90 Calorie, Row Fx: 90/60
100 Anchored sit ups Fx: 75 reps
80/60 Calories, Echo Fx: 60/40
18 Minute time cap

Saturday, 5/29
Murph
1 Mile run
100 pull ups
200 push ups
300 Air squats
1 mile run