CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’s Nov. 1st-6th

Monday, 11/1
Sumo Deadlift
Every 3:00 x 5 sets
5 reps @ 70%
3 reps @ 75%
2 reps @ 85%
3-4 reps @ 80%
3-4 reps @ 80%
WOD:
AMRAP 5
3 Deadlifts
3 Power cleans
3 Front Squats
Bar load – 95/65 75/55 65/45

Tuesday, 11/2
Push Jerks
Every minute x 10 Sets
1 rep @ 80-85%
WOD:
AMRAP 7
Lateral bar burpees
On the minute, including 3,2,1.go
7 Push Jerks
Bar load – 115/75 95/65 75/55

Wednesday, 11/3
AMRAP 10
2000/1800m Row Fx:1800/1600m
Max reps – Double unders/Singles
Rest 4 minutes
AMRAP 8
1500/1350m Row Fx:1350/1200m
Max reps – Double unders/Singles
Rest 3 Minutes
AMRAP 6
1000/900m Row Fx:900/800m
Max reps – Double unders/Singles

Thursday, 11/4
Dips & Pulls
Every 1:30 x 3 sets
Station 1:
12-14 Ring dips
Fx: Bench dips
Station 2:
15 banded seated rows
Station 3:
15 banded OH Tricep extentions
Station 4:
15 Banded lat pulldowns w/PVC
:02 Hold
WOD:
For Time
50/35 Calories, Echo Fx:40/30
25 Renegade rows w/Push up
DB load – 50/35 35/20 20/10

Friday, 11/5
5 Sets for times of:
300/250m Row Fx:250/200m
15 Sit ups
20 Wall balls
WB load – 20/14 14/10 10/6
Rest 2:30

Saturday, 11/6
Teams of 2
For Time
You go, I go
Each partner completes the round
before moving to the next one.
25 minute time cap
3-6-9-12-15-18
C2B Fx: PU L: JPU
KB Swings
Burpees