CrossFit & Fitness Gym | North Seattle

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WOD’S For Nov. 16th-21st

Monday, 11/16
For Time:
7 Rounds
250/200m Row
7 Thrusters
7 Lateral bar burpees
Bar load –
Px:95/65 Fx:75/55 L;55/35
16 Minute time cap

Tuesday, 11/17
Bench Press
2 Waves 5-3-1
Every 2:30
CONDITIONING:
Against 5 Minute clock:
100 Double unders Fx:200 Singles
25/15 HRPU
50 Double unders Fx:100 Singles
15/10 HRPU
Max – T2B
Fx:V-ups L: Single leg V-ups

Wednesday, 11/18
AMRAP 18
30 Wall balls
Px:20/14 Fx:14/20 L:10/6
30 Box jumps
Px:24/20 Fx:20/16 L:16/12
30 Deadlifts
Px:135/95 Fx:115/85 L:95/65

Thursday, 11/19
Core
3 Sets
10 Hollow body rocks
10 Ceiling reaches w/DB
10 Knees to elbows
20 Plank DB pull through
Rest 1 Minute between sets
10 Minute time cap
CONDITIONING:
5 Rounds
For Calories
1 Minute: Ski-erg
1 Minute: Echo
1 Minute: Row
Score is total calories

Friday, 11/20
3 Rounds
AMRAP 5
Rest 3 minutes
between rounds
AMRAP 5
20 Lateral bar hops
10 Power Snatches
5 Lateral bar burpees
Bar Load –
Px:75/55 Fx:65/45 L:55/35
Rest 3 Minutes
AMRAP 5
20 Lateral bar hops
10 Power Snatches
5 Lateral bar burpees
Bar Load-
Px:95/65 Fx:75/55 L:65/45
Rest 3 Minutes
AMRAP 5
20 Lateral bar hops
10 Power snatches
5 Lateral bar hops
Bar load –
Px:115/85 Fx:95/65 L:75/55

Saturday, 11/21
Teams of two
AMRAP 3
Synchronized burpees
Teammates have to be on the
floor together.
Rest 1 minute
AMRAP 12
One teammate works at a time
12/9 Calories, Row
10 Sit ups
8 Ring rows
reps per round
M=30 reps F=27 reps
Rest 1 minute
AMRAP 3
Synchronized burpees
Teammates have to be on the
floor together.
Score is total reps of both
AMRAP 3’sand AMRAP 12.