CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Oct. 11th-16th

Monday, 10/11
Bench Press
Building to a 1RM
Every 1:30 x 5 Sets
5 @ 40%
5 @ 50%
4 @ 60%
3 @ 65%
2 @ 70%
Every 2:00 x 5 Sets
1 @ 80%
1 @ 85%
1 @ 90%
1 @95%
1 @ 100+%

Tuesday, 10/12
On the 0:00
3 Rounds
15/10 Calories, Echo Fx:10/5
15 DB Push press
On the 9:00
3 Rounds
75 Double unders Fx:150 singles
20 Alt. DB snatches
On the 18:00
3 Rounds
10 burpees
10 Single DB Step up
DB load – 50/35 35/20 20/10

Wednesday, 10/13
Re-Test WOD for this cycle
AMRAP 12
10/7 Calories, Row
8 Wall balls
6 Burpees

Thursday, 10/14
Kip Swings
EMOM x 3 sets
:30 work – :30 rest
Min 1: Snap to hollows
Min 2: inch worm to hollow
Min 3: PVC lift-off
3 Position Kip
5 sets
Neutral- Hollow- Neutral- Arch
Rest :20 seconds
3 Sets
5 Kip swings (Hollow-Arch)
WOD:
2 Sets
Against 3:00 clock
500/450m Row Fx:450/400m
Max reps – T2B Fx:1/2T2b L:HKR
Rest 3:00
Score is total T2B

Friday, 10/15
Deadlift
Building to a 1RM
Every 1:30 x 5 Sets
5 @ 40%
5 @ 50%
4 @ 60%
3 @ 65%
2 @ 70%
Every 2:00 x 5 Sets
1 @ 80%
1 @ 85%
1 @ 90%
1 @95%
1 @ 100+%

Saturday, 10/16
Teams of 2
AMRAP 40
Teammates alternate movements
12/9 Calories, Echo Fx: 9/6
12/9 Calories, Ski-erg Fx: 9/6
15 HRPU Fx:10
15 Sit ups Fx:10
40 Double unders Fx:80 Singles