All posts by Kaizen

CrossFit WOD, August 14, 2018

08/14/2018

FITNESS
Metcon (Time)
Partner WOD
(each with perform a whole round)
Performed as a Relay

For Time:

1000m Row
30 Hang Power Clean
30 Ring Row

Level 1
Metcon (Time)
Partner WOD
(each with perform a whole round)
Performed as a Relay

For Time:
1000m Row
30 Hang Power Clean(95/65)
30 Pull Up

Level 2
Pedal to the Metal (Time)
Partner WOD
(both athletes complete an entire round)

Performed as a Relay

For Time:

1000m Row
30 Hang Power Clean(135/95)
30 Chest to Bar Pull Up

CrossFit WOD, August 13, 2018

08/13/2018

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

200m Run
20 Jumping Lunges(2 ct.)
20 DB Snatch(45/30)
20 Wall Balls(20/14)

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

100m Run
10 Walking Lunge
10 DB Snatch
10 Wall Balls

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

200m Run
20 Jumping Lunges( 2 ct.)
20 DB Snatch(50/35)
20 Wall Balls(20/14)

CrossFit WOD, August 11, 2018

8/11/2018

Metcon (Time)
For Time (30 Minute Time Cap):
150 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Hanging Knee Raise

Weight Climbs Every 30 Reps:
Weight 1: teams choice
Weight 2: teams choice
Weight 3: teams choice
Weight 4: teams choice
Weight 5: teams choice

Metcon (Time)
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 75/53
Weight 2: 95/65
Weight 3: 115/75
Weight 4: 135/95
Weight 5: 155/105

Sasquatch (Time)
For Time (30 Minute Time Cap):
250 Clean and Jerks*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row + 30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

CrossFit WOD, August 10, 2018

08/10/2018

Overhead Squat (Build to a 3 Rep Max)

FITNESS
Metcon (Time)
2-4-6-8-10
Overhead Squat
Push up

Level 1
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Overhead Squat(95/65)
Handstand Push Up

Level 2
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Overhead Squat(135/95)
Handstand Push Up

CrossFit WOD, August 9, 2018

08/09/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(31)

P1:
8 Thrusters
6 Rope Pull Up
11 Step Up

P2:
200m Run

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(31)

P1:
8 Thrusters(115/75)
6 Rope Climbs
11 Box Jump(24/20)

P2:
400m Run

Level 2
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.