CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for OCT. 26th-31st

Monday, 10/26
Strict Press
2 Waves 5-3-1
Every 2:30
CONDITIONING:
For Time:
Calories, Echo
Px:30/20 Fx:20/15 L:15/10
30 Slam balls
Calories, Echo
Px;30/20 Fx:20/15 L:15/10
6 Minute time cap
S.B. – Px:40/30 Fx:30/20 L:20/10

Tuesday, 10/27
5 Rounds
3:00 Per Round
Rest 1 minute between rounds
25 Sit ups
Max-Disnce, Row
Score is total distance from
all 5 rounds.

Wednesday, 10/28
Cleans
Squat cleans or
Power clean into Front squat
EMOM x 9 Minutes
3-3-3-2-2-2-1-1-1
*Add weight each round
CONDITIONING:
Against a 5:00 clock
100 Double unders Fx:150 Singles
30 burpees
Max- Squat cleans
Px:135/95 Fx:95/65 L:75/55

Thursday, 10/29
AMRAP 15
2,3,4,5,6,….
Calories, Ski-erg/row
Push jerks
Bar load –
Px:135/95 Fx:95/65 L:75/55

Friday, 10/30
Turkish Get up
Every :90 x 9 minutes
2 Turkish gets ups
1 Right arm
1 Left arm
CONDITIONING:
AMRAP 13
2 Right arm TGU
2 Left arm TGU
8 HRPU
16 Sit ups

Saturday, 10/31
5 Rounds
How many rounds can your team survive?
6 minute cap per round to survive
Teammates can break it up
anyway they choose.
400m row
31 Wall balls
Px:20/14 Fx:14/10 L:10/6
6 Devil presses
31 Burpees
31 Deadlifts w/DB’s
Px:50/35 Fx:35/20 L:20/15