CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for Sept.27th – Oct. 3rd

Monday, 9/27
For Time
3 Rounds
500/450m Row Fx:450/350m
20 Alt. DB lunge steps
500/450m Row Fx:450/350m
10 DB push press
DB load – 50/35 35/20 20/10

Tuesday, 9/28
For Time
30 Lateral bar hops
30 Hang power snatches
30 Lateral bar burpees
30 OH Squats*
30 Lateral bar burpees
30 Hang power snatches
30 Lateral bar hops
Bar load – 75/55 65/45 55/35
* If mobility is an issue front squat

Wednesday, 9/29
Deadlift
Every :30 seconds for 8 minutes
x 1 rep @ 80%
WOD:
For Time
80-60-40-20
Double unders Fx:2x
6-9-12-15
Deadlifts
Bar load – 205/145 165/115 135/95

Thursday, 9/30
Kip Swings
EMOM x 4 minutes
5-8 kip swings
Rest 1 minute
EMOM x 6 minutes
3-5 bottom half pull ups
WOD:
Odd/Even EMOM x 10 minutes
ODD – :30 seconds
Max calories, Echo
Even: :30 seconds
5 Burpees + max pull ups
Fx: Bottom half pull up

Friday, 10/1
Bench Press
Every 2:30 x 5 sets
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
5-6 @80%
WOD:
“3 Rounds
Max Z-bar presses
Min 1 – :45 seconds
Min 2 – :30 seconds
Min 3 – :15 seconds
Min 4 – Rest
Bar load – 45/35 35/25 25/15

Saturday, 10/2
AMRAP 30
Teammates split the 50 rep
movements 50-50. The 500m row
they each do. Both teammates
must complete the 500m before
contnuing.
50 Burpees
500m row
50 KB swings 53/35 44/26
500m row
50 Sit ups
500m row
50 Goblet squats w/KB
500m row