Category Archives for CrossFit

CrossFit WOD, August 20, 2018

08/20/2018

Push Press (Heavy Set of 3)

FITNESS
Metcon (Time)
3 Rounds for time:

10 Hang Power Clean
10 Front Squat
10 Push Press

Level 1
Metcon (Time)
3 Rounds for time:

20 Hang Power Clean
20 Front Squat
20 Push Press
(95/65)#

Level 2
Sky Hook (Time)
3 Rounds for time:

20 Hang Power Clean
20 Front Squat
20 Push Press
(115/75)#

CrossFit WOD, August 18, 2018

08/18/2018

FITNESS
Metcon (Time)
PARTNER WOD

40-30-20-10
Calorie Row
Shoulder to Overhead
Team chooses weights

Level 1
Metcon (Time)
PARTNER WOD

100-80-60-40-20
Calorie Row
50-40-30-20-10
Shoulder to Overhead
(75/53)
(95/65)
(115/75)
(135/95)
(155/105)

Level 2
Metcon (Time)
PARTNER WOD

100-80-60-40-20
Calorie Row
50-40-30-20-10
Shoulder to Overhead
(95/65)
(115/75)
(135/95)
(155/105)
(185/125)

CrossFit WOD, August 17, 2018

08/17/2018

FITNESS
Metcon (Time)
3 Rounds for time:

400m Run
15 DB Squat Cleans
15 Burpees

Level 1
Metcon (Time)
3 Rounds for time:

800m Run
25 DB Squat Cleans(45/30)
25 Burpees

Level 2
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009

CrossFit WOD, August 16, 2018

08/16/2018

Deadlift (3 Rep Max)

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

16 Step Up n Over
12 Hanging Knee Raise
8 Deadlift

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

15 Box Jump Over(24/20)
12 TTB
9 Deadlift(155/105)

Level 2
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

15 Box Jump Over(24/20)
12 TTB
9 Deadlift(225/155)

CrossFit WOD, August 15, 2018

08/15/2018

FITNESS
Metcon (Time)
10-8-6-4-2
Thrusters

*100 Single Unders after each round of thrusters.

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters(95/65)

*30 Double Unders after each round of thrusters.

Level 2
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters(135/95)

*30 Double Unders after each round of thrusters.

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