CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Nov. 2nd-7th

Monday, 11/2
AMRAP 13
1-2-3,and so on…
Strict Pull Ups
2-4-6 and so on…
Back Squat
3-6-9 and so on…
Burpees
Bar load –
Px:135/95 Fx:95/65 L:75/45

Tuesday, 11/3
CORE
4 Rounds
Tabata :20 work – :10 rest
Hollow body hold
V-ups Fx:Single leg V-ups
Tuck ups
Rest 1 tabata round
CONDITIONING:
AMRAP 12
3 Lateral bar hops
3 Push press
3 Calories, Echo
Add 3 reps each round
Bar load –
Px:115/85 Fx:95/65 L:75/45

Wednesday, 11/4
EMOM x 10 Minutes
Odd: Calories, Row
Even: KB Swings
Px:53/35 Fx:44/26 L:35/18
Rest 3 Minutes
EMOM x 10 Minutes
Odd: Calories, Row
Even: HRPU
Score is total calories/reps

Thursday, 11/5
DEADLIFTS
2 Waves 5-3-1
Every 2:30
CONDITIONING:
20 Deadlifts
100 Double unders Fx:150 Singles
20 Deadlifts
Bar load-
Px:155/110 Fx:115/85 Fx:95/65
5 minute time cap

Friday, 11/6
3 Round for time:
750/650m Row
50 Air squats
15 Hang power cleans
Bar load –
Px:135/95 Fx:95/65 L:75/45

Saturday, 11/7
Teams of two
AMRAP 20
Teammates alter movements
throughout the workout
15/10 Calories, Echo
20 Sit ups
15 Alt. DB snatch
DB load- Px:50/35 Fx:35/20 L:20/10
20 Alt. Rev. lunge steps
15 burpees