All posts by Kaizen

CrossFit WOD, October 7, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, October 6, 2018

“Fight Gone Bad” Variation #4

“Fight Gone Bad” Variation #4 (AMRAP – Reps)
3 Rounds/1 Minute at Each Station:
-2 for 1 Wall-balls (20/14)
-SDHPs (115/75)
-Box Jumps (30/24)
-Push Press (115/75)
-Row for Calories (damper set to #10)
*1 minute rest between rounds

*Athlete score is combined reps between all 3 rounds

CrossFit WOD, October 5, 2018

10/05/2018

Fitness
Metcon (Time)
15-12-9

Medball Cleans
Box Dips

Level 1
Metcon (Time)
21-15-9

Squat Cleans(95/65)
Ring Dips

Level 2
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit WOD, October 4, 2018

10/04/2018

Fitness
Metcon (AMRAP – Reps)
5 Rounds for reps:

:40 REST
:20 WORK
Single Unders
Rowing For Calories
Lunges
KBS(Russian)

1:00 REST Between Movements

Athletes will complete all 5 rounds @ each movement before resting and transitioning to the next.

Level 1
Metcon (AMRAP – Reps)
5 Rounds for reps:

:40 WORK
:20 REST
Double Unders
Rowing For Calories
Front Rack DB Lunges(45/30)
KBS(Russian)(53/35)

1:00 REST Between Movements

Athletes will complete all 5 rounds @ each movement before resting and transitioning to the next.

Level 2
Charged Up (AMRAP – Reps)
5 Rounds for reps:

:40 WORK
:20 REST
Double Unders
Rowing For Calories
Front Rack DB Lunges(50/35)
KBS(Russian)(70/44)

1:00 REST Between Movements

Athletes will complete all 5 rounds @ each movement before resting and transitioning to the next.

CrossFit WOD, October 3, 2018

10/03/2018

Fitness
Bench Press (3 Rep Max)
Metcon (AMRAP – Reps)
(12)AMRAP

Ascending by 2’s

Air Squats
Sit Ups
Step Ups

Level 1
Metcon (AMRAP – Reps)
(12)AMRAP

Ascending by 2’s

Wall Balls(20/14)
Hanging Knee Raises
Box Jump(24/20)

Level 2
Clothesline (AMRAP – Reps)
(12)AMRAP

Ascending by 2’s(2 of each 4 of each 6 etc..)

Wall Balls(20/14)
Toes to Bar
Box Jump Over(24/20)