CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for May 3rd-8th

Monday, 5/3
EMOM x 21 minutes
Minute 1: 4 burpee box jump overs
+ 20 Double unders/30 singles
Minute 2: 4 burpee box jump overs
+ 5 Front squats
Minute 3: 4 burpee box jump overs
+ 6 T2B Fx: V-ups
Box Height- 24/20 20/16 16/12
Bar load – 135/95 115/85 95/65

Tuesday, 5/4
AMRAP 15
10/7 HRPU
15 Sit ups
20 Slam balls 40/30 30/20 20/10
Every 1:30 5/3 calories, Echo

Wednesday, 5/5
Back squats
Every 1:45 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6, 8
WOD:
For Time:
8,7,6,5,4,3,2 & 1
Wall balls
1,2,3,4,5,6,7 & 8
Burpees
4 minute time cap
WB load- 20/14 14/10 10/6

Thursdau, 5/6
Every 8:00 x 24 minutes
1000/800m Ski-erg Fx:800m/600m
5 Push jerks
7 Lateral bar hops
9 Power cleans
Bar load – 135/95 95/65 75/55

Friday, 5/7
Bench Press
Every 1:45 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6, 8
WOD:
20/15 Calories, Echo Fx:15/10
15 Strict Press
15/10 Calories, Echo 10/5
10 Strict Press
Bar load – 95/65 75/55 65/45
5 minute time cap

Saturday, 5/8
AMRAP 20
Buy in :
2000/1600m Row Fx: 1600/1200m
200 Air squats
-Immediately into-
AMRAP
10 Deadlifts
5 Lateral bar burpees
Bar load – 135/95 95/65 75/55