CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Oct. 4th – 9th

Monday, 10/4
Kip Swings/Chair swings
8 Sets
Min 1-8 :20 seconds
Rest 1 minute
EMOM x 3 minutes
5 reps
T2B Fx: 1/2 T2B L: HKR
WOD:
AMRAP 10
10/7 Calories, row
10 T2B Fx:1/2 T2B L: HKR

Tuesday, 10/5
Deadlift
Every :30 X 6 minutes
1 rep @ 85%
Rest 2 minutes
Every :90 x 3 sets
1 rep at 85%+
WOD:
AMRAP 8
15 Deadlifts
12 Lateral bar hops
9 Push jerks
Bar load – 115/85 95/65 75/55

Wednesday, 10/6
For Time
50/35 Calories, Echo Fx:40/30
-into-
3 Rounds
50 Air squats
100 Double unders Fx:200 Singles
25 Sit ups
100 Double unders Fx:200 Singles
-into-
50/35 Calories, Echo Fx:40/30

Thursday, 10/7
Bench Press
Every 2:30 x 5 sets
8 @ 60%
5 @ 75%
3 @ 85%
2 @ 90%
1 @ 95%
WOD:
For Time
4 Rounds
300/250m Ski-Erg/row Fx:250/200m
15 bench presses
Bar load – 135/95 95/65 75/55
13 minute time cap

Friday, 10/8
5 Sets
*pick up where you leave off
AMRAP 3
2 Lateral bar burpees
4 Hang power cleans
6 Front squats
Bar load – 95/65 75/55 65/45
Rest 1 minutes

Saturday, 10/9
Teams of 2
AMRAP 20
Every time team completes 4 rounds
each teammate completes
50 Double unders Fx:100 singles.
10 DB deadlifts
8 Single DB step ups 24/20
6 DB push press
DB load – 50/35 35/20 20/15