All posts by Kaizen

CrossFit WOD, June 9, 2018

06/09/2018

FITNESS
Metcon (Time)
Partner WOD
80-60-40-20
Calorie Row
30-20-10-5
Snatch(Power or Squat)

Level 1
Metcon (Time)
Partner WOD
120-90-60-30
Calorie Row
40-30-20-10
Squat Snatch(75/53)

Level 2
Metcon (Time)
Partner WOD
120-90-60-30
Calorie Row
40-30-20-10
Squat Snatch(115/75)

CrossFit WOD, June 8, 2018

06/08/2018

FITNESS
Metcon (Time)
3 Rounds for time:
10 Front Squat
20 Ring Row
120 Single Under

Level 1
Metcon (Time)
3 Rounds for time:
10 Front Squats 135#/95#
20 Pull Ups
30 Double-Unders

Level 2
Metcon (Time)
3 Rounds for time:
10 Front Squats 185#/135#
20 C2B Pull Ups
50 Double-Unders

CrossFit WOD, June 7, 2018

06/07/2018

FITNESS
Metcon (Time)
600m Run
30 Burpee
30 Step Up
30 Hanging Knee Raise(No Swing)

Level 1
Metcon (Time)
1200m Run
40 Burpee
40 Box Jump Over(24/20)
40 TTB

Level 2
Metcon (Time)
1 Mile Run
50 Burpee
50 Box Jump Over(24/20)
50 TTB

CrossFit WOD, June 6, 2018

06/06/2018

FITNESS
Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans,
6 Knee Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Level 1
Metcon (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 95#/65#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Level 2
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit WOD, June 5, 2018

06/05/2018

Deadlift (2 Rep Max)

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
100 Single Under
10 Deadlift
10 Shoulder 2 Oh

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
35 Double Under
10 Deadlift(115/75)
10 Shoulder 2 Oh(115/75)

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
35 Double Under
10 Deadlift(155/105)
10 Shoulder 2 Oh(155/105)