CrossFit & Fitness Gym | North Seattle

From the Blog

ZOOM WOD’S Dec. 7th-12th

Monday, 12/7
For Time:
21-15-9
Deadlifts
burpees
HRPU
-into-
15-12-9
Hang Power cleans
burpees
HRPU
-into-
9-6-3
Push Jerks
burpees
HRPU
Use DB, KB or Odd objects
Bar load – 135/95 105/75

Tuesday, 12/8
10 Rounds
AMRAP 2
Rest 1 minute between rounds
10 Air Squats
10 Sit ups

Wednesday, 12/9
For Time:
5 Rounds
50 Jumping jacks
25 Shoulder taps
10 Strict press
Use DB, KB or odd objects
Bar load – 95/65 75/55

Thursday, 12/10
For Time:
10-9-8-7-6-5-4-3-2-1
Hang squat cleans
Before each round
50 Mountain climbers
Bar load – 135/95 95/65

Friday, 12/11
For Time:
50 Alt. Power Snatches
50 Step ups w/single
DB, KB or Odd object
50/35 HRPU
Max- Double unders, Singles or
Lateral line hops
10 minute time cap
* If no box is available will do
3x reps with Standing marches

Saturday, 12/12
3 Rounds
for total reps
1 minute for each movement
rest 1 minute between each round
Goblet squat
SDLHP
V-ups or Single leg V-ups
Push press
Burpees
Use DB, KB or Odd object
Bar load – 75/55 65/45