Category Archives for CrossFit

CrossFit WOD, May 22, 2018

05/22/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
10 Push Press
10 KBS
10 Step Up

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
10 Push Press(95/65)
10 KBS(53/35)
10 Box Jump(24/20)

Level 2
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

CrossFit WOD, May 21, 2018

05/21/2018

FITNESS
Metcon (Time)
Every 3 Minutes for 8 Rounds(24 Minutes)

8 Ring Row
14 Push Up
20 Air Squat

Level 1
Metcon (Time)
Every 3 Minutes for 8 Rounds(24 Minutes)

10 Pull Up
20 Push Up
30 Air Squat

Level 2
Metcon (Time)
Every 3 Minutes for 8 Rounds(24 Minutes)

15 Pull Up
30 Push Up
45 Air Squat

CrossFit WOD, May 19, 2018

05/19/2018

Metcon (Time)
5 Rounds
7 Power Clean
7 Burpee
Metcon (Time)
5 Rounds
10 Power Clean(95/65)
10 Burpee
Black & Blue (Time)
5 Rounds
10 Power Cleans(135/95)
10 Burpees

CrossFit WOD, May 18, 2018

05/18/2018

FITNESS
Metcon (Time)
Teams of 2:

10 Rounds:(alternating)

100 Single Under
20 Calorie Row
10 Med ball Squat

Level 1
Metcon (Time)
Teams of 2:

10 Rounds:(alternating)

50 Double Under
25 Calorie Row
15 Stone Squat(95/65)

Level 2
Metcon (Time)
Teams of 2:

10 Rounds:(alternating)

60 Double Under
30 Calorie Row
20 Stone Squat(95/65)

CrossFit WOD, May 17, 2018

05/17/2018

FITNESS
Metcon (AMRAP – Reps)
5 Rounds:
:30 Work
:30 REST/Transition

Strict Press
Ring Row
Push Press
Sit Up

Level 1
Metcon (AMRAP – Reps)
5 Rounds:
:30 Work
:30 Rest/Transition

Strict Press(75/53)
Pull Up
Push Press(75/53)
TTB

Level 2
Metcon (AMRAP – Reps)
5 Rounds:
:30 Work
:30 Rest/Transition

Strict Press(95/65)
Pull Up
Push Press(95/65)
TTB