CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S For Nov. 23rd-28th

Monday, 11/23
For Time
5 Rounds
1 Round is completion of reps
with the left and right arm.
15 Lateral object hops
9 Hang power snatches
6 Push Press
3 Push jerk

Use DB, KB or odd object
Bar load – 95/65 75/55

Tuesday, 11/24
AMRAP 4
Max – Burpees
Rest 4 Minutes
AMRAP 3
Max- Burpees
Rest 3 Minutes
AMRAP 2
Max- Burpees
Rest 2 minutes
AMRAP 1
Max – Burpees

Wednesday, 11/25
5 Rounds
AMRAP 4
Rest 1 minute between rounds
3 Power Cleans
6 Push ups
9 Air Squats
12 Deadlifts
With DB’s, KB’s or Odd objects
Bar load – 135/95 95/65

Thursday, 11/26
Happy Thanksgiving!
No classes

Friday, 11/27
Black Friday
No Classes

Saturday, 11/28
10 Rounds
:30 seconds at each
KB Swings
Use DB or odd object if no KB
Sit ups
Goblet squats w/KB at chest
Rest
*Bar load for Front squat
Px:95/65 Fx:75/55