CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Nov. 30th – Dec. 5th

Monday, 11/30
For Time:
5-10-15-20-15-10-5
Single Alt lunge steps
Hold dumbbell next to chest
(R+L=1)
V-ups or Single leg V-ups
Alt. Snatches
Use DB, KB or Odd objects
Bar load – 95/65 75/55

Tuesday, 12/1
AMRAP 15
30 Push ups on DB
30 Deadlifts
Use DB, KB or Odd objects
Bar load – 135/95 95/65

Wednesday, 12/2
For Time
50 Goblet squats
50 Sit ups
50 Standing Marches w/
DB, KB or Odd object
100 Air squats
50 Standing Marches
50 Sit ups
50 Goblet squats
Bar load – 95/65 75/55

Thursday, 12/3
AMRAP 12
20 Hang power cleans
40 Jumping jacks
Use DB, KB or Odd objects
Bar load – 95/65 75/55

Friday, 12/4
AMRAP 17
2,4,6,8,10…And so on
Single arm Thrusters
Switch arms every round
3,6,9,12, 15…And so on
Burpees
Bar load – 95/65 75/55

Saturday, 12/5
For Time
7 Rounds
10 Push Press
30 Mountain climbers
15 Push Jerks
30 Mountain climbers
Use DB, KB or Odd objects
Bar load – 115/85 95/65