CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s for Sept. 21st-26th

Monday, 9/21
AMRAP 20
37/30 Calories, Row
30 Sit ups
60 Double unders Fx:90 Singles

Tuesday, 9/22
3 Rounds
Every 3:00 x 9 minites
20 Alt. single arm DB bench press
10 Ring Dips/bench dips
CONDITIONING:
AMRAP 12
3, 6, 9 and so on…
Push Jerks
Slam balls
Burpees
Bar load-Px:95/65 Fx:75/55 L:55/35
Slam balls Px:30/20 Fx:20/10

Wednesday, 9/23
For Time:
Calories, echo
30-25-20-15-10 (M)
20-17-15-10-5 (W)
Deadlifts
25-20-15-10-5
Bar load –
Px:155/110 Fx:135/95 L:95/65

Thursday, 9/24
Core
5 Rounds
:30 Suit case hold (R)
:30 Suit case hold (L)
:30 Hollow body hold
CONDITIONING:
AMRAP 12
15/10 Calories, Ski-Erg
10 Alt. Hang DB Snatch
5 Strict pull ups
DB load-
Px:55+/40+ Fx:50/35 L:35/20

Friday, 9/25
For Time
1000m Row
21 Squat cleans
750m Row
21 Thrusters
500m Row
21 Squat cleans
250m Row
Bar load-Px:95/65 Fx:75/55 L:55/35

Saturday, 9/26
Teams of two
AMRAP 20
Teammate A: 400m run
Teammate B:
10 HRPU
15 KB swings (Russian)
Px:71/53 Fx:53/35 L:35/26
20 Box jumps
Px:24/20 Fx:20/16 L:16/12
When teammate A finishes run, he/she
takes over where partner B left off.