Archive Monthly Archives: January 2019

CrossFit WOD, January 31, 2019

01/31/2019

Fitness
Bench Press (1 Rep Max)
Metcon (Time)
2-4-6-8-10
Goblet Lunges(2 ct.)

*20 Single Unders after each round.

Level 1
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Front Rack Lunges(2 ct.)(95/65)

*45 Single Unders after each round.

Level 2
GLUTEUS (Time)
1-2-3-4-5-6-7-8-9-10
Front Rack Lunges(2 ct.)(135/95)

*20 Double Unders after each round.

CrossFit WOD, January 30, 2019

01/30/2019

Fitness
Metcon (Time)
16-12-8-4
Step Overs
Sit Ups
-Directly into-
4-8-12-16
KB Swing
Goblet Squat

Level 1
Metcon (Time)
20-15-10-5
Box Jump Overs(20/20)
Hanging Knee Raises

-directly into-

5-10-15-20
Hang Power Snatch(65/45)
Wall Balls(20/14)

Level 2
Mini Layup (Time)
20-15-10-5
Box Jump Overs(24/20)
TTB

-directly into-
Hang Power Snatch(75/55)
Wall Balls(20/14)

CrossFit WOD, January 29, 2019

01/29/2019

Fitness
Metcon (Time)
500m Row(Buy-In)

3 Rounds
12 KB Deadlift
9 Burpee
6 KB Push Press

Level 1
Metcon (Time)
1000m Row(Buy-In)
3 Rounds
21 Deadlift
15 Bar Facing Burpee
9 Push Jerk
(95/65)

Level 2
Go Fish (Time)
1000m Row

-directly into-

3 Rounds of:
21 Deadlift(135/95)
15 Bar Facing Burpee
9 Push Jerk(135/95)

CrossFit WOD, January 28, 2019

01/28/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
200m Run
3 Rounds of:
4 Ring Row
8 Knee Push Up
12 Air Squat

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
400m Run
3 Rounds of "Cindy"
5 Squat Clean(135/95)

"Cindy"
5 Pull Up
10 Push Up
15 Squats

Level 2
Girl Power (AMRAP – Rounds and Reps)
AMRAP(20)
400m Run
3 Rounds of chest to bar "Cindy"
5 Squat Clean(185/135)

"Cindy"
5 Chest to Bar Pull Up
10 Push Up
15 Squats

CrossFit WOD, January 26, 2019

01/26/2019

Fitness
Metcon (Time)
Teams of 2:

50-40-30-20-10
Calorie Row
25-20-15-10-5
KBS
Burpee
5-4-3-2-1
Rope Pulls

Level 1
Metcon (Time)
Teams of 2

100-80-60-40-20
Calorie Row
50-40-30-20-10
KBS(53/35)
Burpee
5-4-3-2-1
Rope Pull Up

Level 2
Man Down (Time)
(Partner WOD)
Teams of 2

100-80-60-40-20
Calorie Row
50-40-30-20-10
KBS(70/44)
Burpee
5-4-3-2-1
Rope Climbs

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