CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Oct. 18th-23rd

Monday, 10/18
Dips & Pulls
Every 1:30 x 3 sets
Station1:
8-10 Ring dips
Fx: Bench dips
Station2:
20 Single arm banded lat pull down
*10 on each arm
Station3:
20 Overhead tricep extentions
Station 4:
16 bent over DB rows
*8 on each arm
WOD:
For Time
3 Rounds
500/450m row Fx: 450/400m
21 burpees
12 minute time cap

Tuesday, 10/19
5 sets
Against a 2:00 clock
Rest 2:00
15/10 Calories, Echo Fx:10/5
10 T2B Fx:1/2 T2B L:HKR
Max reps – Double unders Fx: Singles

Wednesday, 10/20
Test WOD For The Cycle
For Time
“15 Deadlifts 135/95 115/85 75/55
20 Step ups 24/20
20 Deadlifts 185/135 135/95 95/65
20 Step ups
25 Deadlifts 225/155 185/135 115/85
20 Step ups

Thursday, 10/21
Push Jerks
Every 1:30 x 10 sets
2 reps @ 60-70%
WOD:
AMRAP 8
15/10 Calories, Echo Fx:10/5
30 Lateral bar hops
15 Push jerks
30 Lateral bar hops
Bar load – 115/75 95/65 75/55

Friday, 10/22
Sumo Deadlift
Every 3:00
10 reps @ 50%
8 reps @ 60%
8 Reps @ 70% x 3 sets
WOD:
For Time
30-20-10
Hang power cleans
Ab-mat sit ups
Step back lunges
Bar load – 95/65 75/55 65/45

Saturday, 10/23
Teams of 2
Max Distance row
Switch after completing:
2 Rounds of
“Cindy”
5 pull ups Fx:JPU
10 push ups
15 Air squats