CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S Sept. 6th-11th

Monday, 9/6
Labor Day
Gym Closed

Tuesday, 9/7
Front Squat
Building to a 1RM
WOD:
For Time:
3,6,9,12 & 15 reps of
Thrusters
Lateral bar burpees
Bar load 115/75 95/65 75/55

Wednesday, 9/8
EMOM 21 minutes
Min 1: 15-12 Calories, row 12/9
Min 2: 10 Deadlifts
Min 3: 100m run
Bar load – 165/125 135/95 95/65

Thursday, 9/9
Split Jerk
Building to a 1RM
WOD:
Max reps of S2OH
Min 1 – :15 Seconds
Min 2 – :30 Seconds
Min 3 – :45 Seconds
Min 4 – : Rest
Min 5 – :60 seconds

Friday, 9/10
Clean
Building to a !RM
WOD:
For Time
100 Double unders Fx:200 Singles
7 Power cleans @ 60%
75 Double unders Fx: 150 singles
5 Power cleans @ 70%
50 Double unders Fx: 100 Singles
3 Power cleans @ 80%

Saturday, 9/11
9/11 Tribute
2001m Run
11 box jumps 30/24 24/20 20/16
11 Thrusters 135/95 115/75 95/65
11 C2B Fx:JC2B
11 Power cleans 165/105 135/95
11 HSPU Fx:Pike push ups
11 KB Swings 53/35 44/26
11 T2B Fx:V-ups
11 Deadlifts 165/105 135/95
11 Push Jerks 135/95 115/75 95/65
2001m Row