All posts by Kaizen

CrossFit WOD, November 30, 2018

11/30/2018

Fitness
Metcon (AMRAP – Rounds)
EMOM(14)

Odd: :30 Plank Hold or :15 Tuck Hold
Even: 1-8 Calorie Row

Level 1
Metcon (Time)
EMOM(30)

Odd: :30 Tuck Hold
Even: 10 Calorie Row

Level 2
Take the L (AMRAP – Rounds)
EMOM(30)

Odd: :30 L-Sit Hold
Even: 15 Calorie Row

CrossFit WOD, November 29, 2018

11/29/2018

Fitness
Metcon (AMRAP – Reps)
Death By Thrusters

Adding 1 Rep Every Minute Until Capped…

Level 1
Metcon (AMRAP – Reps)
Death By Thrusters

Adding 1 Rep every minute until capped…

(75/53)

Level 2
Metcon (AMRAP – Reps)
Death By Thrusters

Adding 1 Rep every minute until capped…

(95/65)

CrossFit WOD, November 28, 2018

11/28/2018

Fitness
Metcon (Time)
3 Rounds for time of:

300m Run
15 KBS
9 Ring Row

Level 1
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Level 2
“Heavy Helen” (Time)
3 Rounds:
-400 M Run
-21 KBS (70/53)
-12 C2B Pull-Ups

CrossFit WOD, November 27, 2018

11/27/2018

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Fitness
Metcon (AMRAP – Reps)
AMRAP 10:

60 Single Under
20 Air Squat
10 KB Deadlift

Level 1
Metcon (AMRAP – Reps)
AMRAP 15:

90 Single Unders
30 Wallballs (20/14)
15 Deadlifts (165/115)

Level 2
Smooth Criminal (AMRAP – Reps)
AMRAP 15:

60 Double Unders
30 Wall Ball(20/14)
15 Deadlifts(245/165)

CrossFit WOD, November 26, 2018

11/26/2018

Macho Man Complex (Build to a Heavy Complex)
3 Power Clean 3 Front Squat 3 Push Jerk
Macho Man Complex (Build to a Heavy Complex)
3 Power Clean 3 Front Squat 3 Push Jerk

Fitness
Metcon (AMRAP – Rounds and Reps)
(12) AMRAP
1 Round "Macho Man"
15 Sit Ups

Level 1
Metcon (AMRAP – Reps)
(12) AMRAP
3 Rounds "MACHO MAN"(95/65)
15 Knees to Chest

Level 2
Metcon (AMRAP – Reps)
(12) AMRAP
3 Rounds "MACHO MAN"(135/95)
15 TTB