All posts by Kaizen

CrossFit WOD, February 13, 2019

02/13/2019

Fitness
Metcon (AMRAP – Reps)
(5)AMRAP
10 Burpee
10 Hang Power Clean
10 Step Up

-Rest 5 Minutes-

10 Burpee
10 Hang Power Clean
10 Step Up

-Rest 5 Minutes-

10 Burpee
10 Hang Power Clean
10 Step Up

athletes choice to increase/decrease weight each round.

1 Round = 30 Reps

Level 1
Metcon (AMRAP – Reps)
(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(115/75)
27 Box Jump(24/20)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(95/65)
27 Box Jump(24/20)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(75/55)
27 Box Jump(24/20)

1 Round = 63 Reps

Level 2
Leaps and Bounds (AMRAP – Reps)
(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(155/105)
27 Box Jump(30/24)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(135/95)
27 Box Jump(30/24)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(115/75)
27 Box Jump(30/24)

1 Round = 63 Reps

CrossFit WOD, February 12, 2019

02/12/2019

Fitness
Metcon (Time)
12-9-6

Goblet Squat
Knee Push Up

-Directly Into-

6-9-12

Lunges(2 ct.)
Abmat Sit Ups

Level 1
Metcon (Time)
21-15-9

DB Front Squat(40/25)
Hand Release Push Up

-Directly Into-

9-15-21

DB Front Rack Reverse Lunge(40/25)(2 ct.)
Hanging Knee Raises

Level 2
MOST WANTED (Time)
21-15-9

DB Front Squat(50/35)
HSPU

-Directly Into-

9-15-21

DB Front Rack Reverse Lunge(50/35)(2 ct.)
TTB

CrossFit WOD, February 11, 2019

02/11/2019

Power Snatch (Build to a Heavy Single)

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

25 Single Under, 5 Jumping Pull Up
25 Single Under, 5 Hang Power Snatch

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

25 Double Unders, 5 Power Snatch(95/65)
25 Double Unders, 5 C2B Pull Ups

Level 2
Double Bubble (AMRAP – Rounds and Reps)
(15)AMRAP

25 Double Under, 5 Power Snatch(135/95)
25 Double Under, 5 Bar Muscle Up

CrossFit WOD, February 9, 2019

02/09/2019

Metcon (Time)
PARTNER WOD

50 Calorie Row
25 Lunges(2 ct.)
50 Ring Rows
25 Knee Push Up

*EMOM 4 Burpees(total)

Metcon (Time)
PARTNER WOD

80 Calorie Row
40 Front Rack Lunges(75/55)
80 Pull Ups
40 Hand Release Push Up

*EMOM 8 Burpees(total)

BIG DAWG (Time)
PARTNER WOD

100 Calorie Row
50 Front Rack Lunges(95/65)
100 Pull Ups
50 Explosive Push Ups(2 45’s/2 25’s)

*EMOM 8 Burpees(total)

CrossFit WOD, February 8, 2019

02/08/2019

Fitness
Metcon (Time)
9-8-7-6-5-4-3-2-1
Air Squat
Sit Up

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Wall Balls(20/14)
Hanging Knee Raises

Level 2
IRON MAN (Time)
20-18-16-14-12-10-8-6-4-2
Wall Balls(20/14)
10-9-8-7-6-5-4-3-2-1
TTB