CrossFit & Fitness Gym | North Seattle

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WOD’S for Sept. 13th-18th

Monday, 9/13
Bench Press
Every 2:00 x 5 sets
8 @ 60%
5 @ 70%
3 @ 80%
1 @ 90%
5-6@75%
WOD:
For Time
4 Rounds
15/10 HRPU Fx:12/7
20 DB push press
100m run
DB load – 50/35 35/20

Tuesday, 9/14
32 EMOM
Calories Row/echo
Sets 1-2: 12/9 Fx: 9/6
Sets 3-4: 13/10 Fx: 10/7
Sets 5-6: 14/11 Fx: 11/8
Sets 7-8: 15/12 Fx: 12/9
Min. 1: 12-15/9-12 Calories, Row
Fx: 9-12/6-9
Min. 2: 6-8 Burpees
Min. 3 12-15 Calories, Echo
Fx: 9-12/6-9
Min. 4 40 DU Fx: 80 Singles

Wednesday, 9/15
Deadlift
Every :30 seconds for 12 minutes
x 1 rep @ 70%
WOD:
For Time
25/18 Calories, Echo Fx:20/15
15 Weighted sit ups
Px:25/15 Fx:15/10 L:10/5
15 Deadlifts
Bar load 225/155 185/135 135/95

Thursday, 9/16
Kip Swings
EMOM x 7 Minutes
Min. 1: 5-8 Kip swings
Min. 2: 4-7 Kip Swings
Min. 3: 3-6 Kip swings
Min. 4 Rest
Min. 5: 5-8 Kip swings
Min.6: 4-7 Kip swings
Min.7: 3-6 Kip swings
WOD:
AMRAP 10
10 Lateral bar hops
5 Hang snatches
EMOM 5 pull ups Fx:JPU/BOR
Bar load – 75/55 55/45 45/35

Friday, 9/17
Test WOD for cycle
AMRAP 12
10/7 Calories, Row
8 Wall balls
6 Burpees

Saturday, 9/18
Teams of 2
On a 20:00 clock
Teammates can break it up
any way they choose, but must
be 50-50.
Buy in: 2000m Ski-erg/row
With remaining time…
Max rounds/reps of
12 power cleans
10 T2B Fx:V-ups L:SL. V-ups
6 Lateral bar burpees
Bar load – 95/65 75/55 65/45