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Daily Wods view all

  • WOD For Monday: 10/20/2014

    WOD

    AMRAP: 15 Minutes

    • 10 hand release burpees over a plate 15/25
    • 15 hand release deadlifts 165/110
    • 20 wall balls 20/14
  • WOD For Saturday: 10/18/2014

    WOD

    AMRAP: 10 minutes

    • 10 GHD sit-ups
    • 15 push-ups
    • 10 GHD sit-ups
    • 30 Squats

    Finisher

    For Time: 20 Rounds

    • 10 yard sprint
    • 10 second rest
  • WOD For Friday: 10/17/2014

    Skill

    Double Unders and Pull-up / Bar work

    WOD

    Tabata Friday

    Four movements, eights sets of 20 seconds of work 10 seconds rest

    • Push Press 65/95
    • Dead Hang ( 1 point per second ) 
      • Advanced: Dead Hang L-sit ( 1 point per second )
    • SDHP 35/53
    • Double-Unders

    Finisher

    EMOM 10 minutes

    • 20 v-ups (even minutes)
    • 20 superman’s (odd minutes)

    Switch between v-ups and superman each minute, you must accumulate 5 minutes of each movement.

     

     

     

  • WOD For Thursday: 10/16/2014

    WOD

    For time

    5 cleans and 10 front squats of each weight

    Weight Recommendation

    • Women: 35, 55, 75, 95, 75, 55, 35 
    • Men: 65, 95, 115, 135, 115, 95, 65

    Finisher

    3 Rounds

    • Max ring push-ups in 1 minute
    • 1 min rest
    • Max ring dips in 1 minute
    • 1 min rest

    Workout Description

    Keep a running total of push ups and dips.  At the point of muscle failure, maintain a static UP position for the remainder of the minute in both push ups and dips.  

  • WOD For Wednesday: 10/15/2014

    The hardest workout in CrossFit

    - Rob Orlando

    The Scaled Version

    For time

    • 15 Cleans ( 95lbs / 65lbs )
    • 30 Toes-to-Bar
    • 30 Box Jumps ( 24″ / 20″ )
    • 15 Ring dips
    • 30 Dumbbell Push Press ( 30lb / 20lb )
    • 30 Double-unders
    • 15 Thrusters ( 95lbs / 65lbs )
    • 30 Pull-ups
    • 30 Burpees
    • 30 meters of Overhead Walking Lunges ( 25lbs / 10lbs )

    This is the version that Crossfit North Seattle members will be doing. Below is the full version, just for kicks.

    The Full Version

    For time

    • 15 Cleans ( 155 lbs / 100 lbs )
    • 30 Toes-to-Bar
    • 30 Box Jumps ( 24″ / 20″ )
    • 15 Muscle-ups
    • 30 Dumbbell Push Press ( 40 / 25 lb)
    • 30 Double-unders
    • 15 Thrusters ( 135 lbs / 95 lbs )
    • 30 Pull-ups
    • 30 Burpees
    • 90 meters of Overhead Walking Lunges ( 45 lbs / 25 lbs )

Recent News

  • Oct 19th

    3rd Annual Crossfit North Seattle Paleo Challenge

    Are you ready to jump-start your body after a summer of pure gluttony? Are you curious if eating “clean” really does make a difference? Join us for the 3rd annual Crossfit North Seattle Paleo Challenge! The challenge To eat a strict Paleo diet and keep a daily food journal from Nov 1st to Nov 26th. What […]

    MORE INFO
  • Oct 14th

    Welcome Back Katie!

    This week we welcome back coach Katie Campbell. She has been away from the box for a few months on some very exciting adventures. Lucky for us she became bored of jumping out of airplanes, fighting forest fires, wrestling grizzly bears and basically saving the planet. Now she will be bringing her knowledge of fitness […]

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  • Sep 26th

    Subscribe To The CFNS Newsletter

    Hello all Crossfit North Seattle members. With our new website we are adding in all kinds of features to help keep you informed and motivated with your fitness goals. So if you have ever asked, “What’s today’s WOD?”, then you will love our newsletter. Sign up today, and have the WOD details sent directly into […]

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  • Sep 25th

    Bob Park: Trainer / Photographer

    Crossfit North Seattle would like to thank Bob Park for his amazing photographic work done for our new website. Most of our members know Bob as the Friday evening trainer but I’m sure most were not aware of his amazing skills with a camera. Here is some more photos from Crossfit North Seattle. Head over […]

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  • Sep 24th

    All New CFNS Website!

    The all new Crossfit North Seattle Website is here! Check out some of the awesome new features DAILY WOD POSTS! Easy to read schedule. Responsive design! Check us out on your mobile device, its fits now Updated amazing photography taken by Bob Park Email subscriptions   We have much more planned for our new website […]

    MORE INFO
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WEBSITE BY CHRIS BEAVEN , PHOTOS BY BOB PARK

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