CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Sept. 20th – 25th

Monday, 9/20
Deadlift
Every :30 seconds for 12 minutes
x 1 rep @ 75%
WOD:
Against a 5:00 clock
100 DU Fx:200 Singles
20/15 Calories, Echo Fx:15/10
25 Deadlifts
Max reps – Lateral bar burpees
Bar load – 185/135 135/95 95/65

Tuesday, 9/21
Bench Press
Every 2:30 x 5 sets
8 @ 60%
5 @ 70%
3 @ 80%
1 @ 90%
5-6 @78%
WOD:
For Time
16-14-12-10
HRPU
10-8-6-4
Double DB devil presses
DB load – 50/35 35/20 20/10

Wednesday, 9/22
Every 2:00 until 150 reps
18/14 Calories, row Fx:15/10
Max wall ball reps
WB load – 20/14 14/10 10/6

Thursday, 9/23
32 EMOM
Min. 1: 12-15 /9-12 Calories, Ski-erg/Row
Fx: 9-12/ 6-9
Min. 2: 10 DB power cleans
Min. 3 12-15 Calories, Echo
Fx: 9-12/6-9
Min. 4: 100m run
DB load – 50/35 35/20 20/10

Friday, 9/24
Kip Swings
EMOM x 5 minutes
5-8 kip swings or target reach swings
Rest 1 minute
EMOM x 3 minutes
5-8 kip swings or chair swings
WOD:
AMRAP 9
8 T2B Fx:Half T2B L:HKR
6 burpees
4 Alt. DB Power snatches
DB load – 70/50 50/35 35/20

Saturday, 9/25
Teams of 2
Against a 20:00 clock
Teammates will switch off after a
round is complete.
“10 Rounds
30 Double unders Fx:60 singles
10 Front squats
into
1000/800 row
Must switch every 250/200m
into
2 Rounds
30 Front squats
100 Double unders Fx:200 singles
Bar load – 95/65 75/55 55/35