CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Oct. 25th – 30th

Monday, 10/25
For Time
3 Rounds
25 minute time cap
1k Row
30 Sit ups
30 Med ball cleans
MB load – 20/14 14/10 10/6

Tuesday, 10/26
Dips & Pulls
Every 1:30 x 3 sets
Station 1:
10-12 Ring dips
Fx: Bench dips
Station 2:
15 banded lat pull downs w/PVC
with :02 hold
Station 3:
15 banded Tricep extentions
Station 4:
20 Bent over DB rows
*10 each arm
WOD:
EMOM x 10 Minutes
Odd: 20 KB Swings
Even: 10 Goblet squats
KB load – 53/35 44/26 35/18

Wednesday, 10/27
Sumo Deadlift
Every 3:00 x 5 sets
8 reps @ 60%
5 reps @ 70%
3 reps @ 80%
5-6 reps @ 75%
5-6 reps @ 75%
WOD:
AMRAP 6
Power cleans
On the minute: 5 Lateral bar burpees
Bar load – 115/80 95/65 75/55

Thursday, 10/28
8 Sets
Against a 2:30 Clock
Rest 2:30
12/9 Calories, Ski-erg Fx:10/7
10/7 Calories, Echo Fx:8/5
12/9 Calories, Row Fx:10/7
max reps – burpees to plate

Friday, 10/29
Push Jerks
Every 1:30 x 10 Sets
2 reps @ 65-75%
WOD:
For Time
10 Double unders Fx:20 Singles
3 Push jerks
20 Double Under Fx:40 Singles
6 Push jerks
40 Double unders Fx:80 Singles
12 Push Jerks
80 Double unders Fx:160 Singles
15 Push jerks
Bar load – 135/95 115/75 95/65
7 Minute time cap

Saturday, 10/30
Halloween WOD
For Time
3 Possible rounds
10 minute time cap per round
Did you survive?
500/400m row
10 DB Deadlifts
31 Sit ups
500/400m row
6 Devil presses
6 Push press
6 Devil presses
DB load – 50/35 35/20 20/10