Archive Monthly Archives: April 2018

CrossFit WOD, April 30, 2018

04/30/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(18)
15 Wall Ball
10 Ring Row
5 Power Clean

Level 1
Metcon (AMRAP – Rounds)
6 Rounds
Every 3 Minutes for 18 Minutes
20 Wall Ball(20/14)
10 Pull Up
5 Power Clean(115/75)

Level 2
Metcon (AMRAP – Rounds)
6 Rounds
Every 3 Minutes for 18 Minutes
30 Wall Ball(20/14)
15 Pull Up
5 Power Clean(135/95)

CrossFit WOD, April 28, 2018

04/28/2018

FITNESS
Metcon (Time)
30 DB Thruster
30 Hanging Knee Raise
30 Burpee

EMOM 45 Single Under

Level 1
Metcon (Time)
40 DB Thruster(45/30)
40 TTB
40 Burpee

EMOM 20 Double Under

Level 2
Metcon (Time)
50 DB Thruster(50/35)
50 TTB
50 Burpee

EMOM 35 Double Under

CrossFit WOD, April 27, 2018

04/27/2018

Power Clean (Build to a 1 rep max)

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
3 Power Clean
6 Box Dip
12 Sit Up

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
3 Power Clean(135/95)
6 Ring Dip
12 Hollow Rock

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
3 Power Clean(185/125)
6 Strict Ring Dip
12 Hollow Rock

CrossFit WOD, April 26, 2018

04/26/2018

FITNESS
Metcon (Time)
600m Run
-then-
20 DB snatch
20 Knee Push Up
20 Goblet Squat
20 Burpee
20 Goblet Squat
20 Knee Push Up
20 DB Snatch
-then-
600m Run

Level 1
Metcon (Time)
800m Run
-then-
30 DB snatch(45/30)
30 Hand Release Push Up
30 DB OH Squat(45/30)(15 ea.)
30 Burpee
30 DB OH Squat(45/30)(15 ea.)
30 Hand Release Push Up
30 DB Snatch(45/30)
-then-
800m Run

Level 2
Metcon (Time)
800m Run
-then-
30 DB snatch(50/35)
30 Handstand Push Up
30 DB OH Squat(50/35)(15 ea.)
30 Burpee
30 DB OH Squat(50/35)(15 ea.)
30 Handstand Push Up
30 DB Snatch(50/35)
-then-
800m Run

CrossFit WOD, April 25, 2018

04/25/2018

Deadlift (Build to a 3 rep max)

FITNESS
Metcon (AMRAP – Rounds)
EMOM(21)
(1) 8 Deadlift
(2)12 Step Up
(3) 10 Jumping Pull Up

Level 1
Metcon (AMRAP – Rounds)
EMOM(21)
(1) 10 Deadlift(185/125)
(2)12 Box Jump(24/20)
(3) 8 Pull Up

Level 2
Metcon (AMRAP – Rounds)
EMOM(21)
(1) 10 Deadlift(245/170)
(2)10 Box Jump(30/24)
(3) 4 Muscle Up(Bar or Ring)

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