CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s For Sept. 28th-Oct. 3rd

Monday, 9/28
CORE
4 Sets
Every 2:30
8 V-ups
15 Tuck ups
:30 Hollow body hold
CONDITIONING:
40-30-20-10
Air squats
Sit ups
Double unders
Singles (60-45-30-20)
HRPU

Tuesday, 9/29
AMRAP 18
15/10 Calories, Echo
200m Run
16 Hang power snatches
Bar load –
Px:75/55 Fx:65/45 L:55/35

Wednesday, 9/30
STRICT PRESS
2 Waves 5-3-1
Every 2:30
CONDITIONING:
For Time
21-15-9
Push press
KB swings
Bar load –
Px:95/65 Fx:75/55 L:55/35

Thursday, 10/1
For Time:
4 Rounds
50 Double unders
Fx: 50 Singles
12 Front Squats
400m Run
Bar load –
Px:115/85 Fx:95/65 L:75/55
18 minute time cap

Friday, 10/2
DEADLIFTS
2 Waves 5-3-1
Every 2:30
CONDITIONING:
For Time:
15 Burpees
500m Row
15 Burpees

Saturday, 10/3
Teams of two
AMRAP 20
One partner works at a time and
completes 21-15-9 then switches.
21 Wall balls
Px:20/14 Fx:14/10 L:10/6
15 Pull ups Fx:Ring rows
9 Hang power cleans
Bar load –
Px:95/65 Fx:75/55 L:45/35