Archive Monthly Archives: October 2018

CrossFit WOD, October 18, 2018

10/18/2018

Fitness
Metcon (Time)
3 Rounds for Time:

250M Row
12 KB Deadlift
16 Step Up

Level 1
Metcon (Time)
3 Rounds for Time:

500m Row
12 Deadlifts(135/95)
21 Box Jump(20/20)

Level 2
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

CrossFit WOD, October 17, 2018

10/17/2018

Fitness
Metcon (Time)
3 Rounds for Time:

80 Single Unders
20 Walking Lunges
100m Oh Medball Walk
10 Ring Row

Level 1
Metcon (Time)
3 Rounds for Time:

75 Double Unders
20 Farmer Lunges(45/30)
100m OH DB Walk(45/30)
15 Pull Ups

Level 2
Blast Off (Time)
3 Rounds for Time:

100 Double Unders
20 Farmer Lunges(50/35)
100m OH DB Walk(50/35)
10 Bar Muscle Up

CrossFit WOD, October 16, 2018

10/16/2018

Front Squat (Build to a 1 Rep Max)

Fitness
Metcon (AMRAP – Reps)
(12)AMRAP

Ascending by 3’s

Air Squats
Sit Ups
Push Ups

Level 1
Metcon (AMRAP – Reps)
(12)AMRAP

Ascending by 3’s

Thruster(75/53)
Sit Ups
Hand Release Push Up

Level 2
Nine Yards (AMRAP – Reps)
(12)AMRAP

Ascending by 3’s

Thruster(95/65)
Toes to Bar
Hand Release Push up

CrossFit WOD, October 15, 2018

10/15/2018

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

7 Hang Power Cleans
7 Burpee
100m Run

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

7 Power Cleans(95/65)
7 Burpee
200m Run

Level 2
Mind Eraser (AMRAP – Rounds and Reps)
(20)AMRAP

7 Power Cleans(135/95)
7 Burpee
200m Run

CrossFit WOD, October 14, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

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