CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Nov. 9th -14th

Monday, 11/9
Front Squat
2 Waves 5-3-1
Every 2:30
CONDITIONING:
For Time:
50 Wall balls
Px:20/14 Fx:14/10 L:10/6
20/15 Calories, Echo
25 Wall balls
6 Minute time cap

Tuesday, 11/10
AMRAP 15
10 Power cleans
20/15 Calories, Ski-Erg/Row
Bar load –
Px:165/115 Fx:135/85 L:95/65

Wednesday, 11/11
Veteran’s Day
Hero WOD
“Zachary Tellier”
Movements in workout consist of
burpees, push ups, lunges, sit ups
and air squats.

Thursday, 11/12
AMRAP 16
3 Alt. DB Snatch
Px:70/50 Fx:50/35 L:35/20
7 Pull ups Fx:
21 Double unders Fx:35 Singles

Friday, 11/13
Push Jerks
EMOM x 9 Minutes
3-3-3-2-2-2-1-1-1
Build in weight
CONDITIONING:
For Time:
20-18-16-14-12-10-8-6-4-2
Calories, Row
1-2-3-4-5-6-7-8-9-10
Push jerks
Bar load –
Px:115/85 Fx:95/65 L:75/55
14 Minute time cap

Saturday, 11/14
Teams of two
30 Double unders
Fx: 45 Singles
1 Deadlift
2 Sit ups
Bar load –
Px:225/155 Fx:185/135 L:95/65
Each time a partners goes
increase 1 rep in deadlift and
2 reps in sit ups.