CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Oct. 5th – Oct. 10th

Monday, 10/5
4 Rounds
5:00
Rest 2:30 Between rounds
Calories, Row
Px:20/15 Fx:15/10 L:12/7
20 KB Swings
Px:53/35 Fx:44/26 L:35/18
Calories, Echo
Px:15/10 Fx:12/7 L:10/5
Max – C2B Fx: Pull ups L:inverted row

Tuesday, 10/6
Front Squat
2 Waves 5-3-1
Every 2:30
CONDITIONING:
For Time
21 Calories, Row
21 Thrusters
15 Calories, Row
15 Thrusters
9 Calories, Row
9 Thrusters
Bar load- Px:75/55 Fx:45/35 L:35/25
6 minute time cap

Wednesday, 10/7
For Time:
4 Rounds
15 Deadlifts
15 Box jumps
Px:24/20 Fx:20/16 L:16/12
50 Double unders
Bar Load –
Px:225/155 Fx:185/135 L:115/85

Thursday, 10/8
EMOM x 8 Minutes
2 Push Press
Build to a heavy 2 reps
CONDITIONING:
5 Rounds
AMRAP 2
5 Push press
8 Lateral bar burpees
Bar load –
Px:115/85 Fx:75/55 L:55/35
Rest 1 minute between rounds

Friday, 10/9
3 Rounds
10 Power cleans
PX:95/65 Fx:75/55 L:55/35
Calories, Echo
Px:10/7 Fx/L:7/5
Rest 3 Minutes
3 Rounds
10 Power cleans
Px:135/95 Fx:95/65 L:75/55
20 Step ups w/single DB
DB load- Px:50/35 Fx:35/20 L:20/10
Box- Px:24/20 Fx:20/16 L:16/12
12 minute time cap including rest

Saturday, 10/10
Teams of two
Break it up any way you chooes,
but must be 50-50.
For Time:
200 calorie, row
150 Sit ups
100 back squats
*out of the rack
50 Single arm devil presses
Px:50/35 Fx:35/20 L:20/10
Bar load-
Px:135/95 Fx:115/85 L;75/55
30 minute time cap