CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Oct.19th-24th

Monday, 10/19
AMRAP 15
15 Hang power cleans
30 Double unders Fx:45 Singles
15 Front Squat
30 Double unders Fx:45 Singles
Bar load –
Px:95/65 Fx:75/55 L:55/35

Tuesday, 10/20
Every 4:00 x 4 sets
16 DB Bent over rows
*8 each arm
16 Hammer bicep curls
*8 each arm
CONDITIONING:
AMRAP 9
12/9 Calories, Ski-erg or row
18 Box jump overs
Px:24/20 Fx:20/16 L:16/12

Wednesday, 10/21
Every 3:00 x 5 Sets
21 Thrusters
Px:45/35  Fx:35/25 L:25/15
20 T2B
Fx:V-ups L:Single leg V-ups

Thursday, 10/22
Bench Press
2 Waves 5-3-1
Every 2:30
CONDITIONING:
Against 5 minute clock
15 KB Swings
Px:53/35 Fx:44/26 L:35/18
Calories, Echo
Px:30/20 Fx:20/15 L:15/10
15 KB Swings
Max – Push Press
Px:95/65 Fx:75/55 L:55/35

Friday, 10/23
For Time:
45 Burpees over the erg
30/25 Calories, Row
30 Deadlifts
Px:165/115 Fx:115/75 L:95/65
30 Burpees over the erg
20/15 Calories, Row
20 Deadlifts
Px:185/135 Fx:135/95 L:115/75
15 Burpees over the erg
10/8 Calories, Row
10 Deadlifts
Px:225/155 Fx:165/105 L:135/95

Saturday, 10/24
Teams of two
One partner works at a time, except
the run.
24 Rounds
“Cindy”
5 Pull ups Fx:Jumping PU
10 Push ups
15 Air Squats
After rounds 6,12 & 18
partner 400m run.
30 minute time cap