Category Archives for CrossFit

CrossFit WOD, July 11, 2018

07/11/2018

Power Clean (Build to a Heavy Single)

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
2 Power Clean
4 Front Squat
8 Burpee

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
3 Power Clean(135/95)
6 Front Squat(135/95)
12 Bar Facing Burpee

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
"Quicksand"
3 Power Clean(185/125)
6 Front Squat(185/125)
12 Bar Facing Burpee

CrossFit WOD, July 10, 2018

07/10/2018

FITNESS
Metcon (Time)
15-12-9-6-3
Knee Push Up
Abmat Sit Up

Level 1
Metcon (Time)
21-18-15-12-9-6-3
Hand Release Push Up
TTB

Level 2
Metcon (Time)
21-18-15-12-9-6-3
Weighted Push Up(45/25)
TTB

CrossFit WOD, July 9, 2018

Nancy

FITNESS

Level 1
Metcon (AMRAP – Rounds and Reps)
[20 Minutes] 200m Run
10 OHS
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Level 2
Pre-games Naughty Nancy (AMRAP – Rounds and Reps)
[30 Minutes] 800m Run
15 OHS (#155/#105)

CrossFit WOD, July 7, 2018

07/07/2018

FITNESS
Metcon (Time)
8 x 200m Run

1:1 Work-Rest Ratio

Level 1
Metcon (Time)
8 x 400m Run

1:1 Work-Rest Ratio

Level 2
Metcon (Time)
10 x 400m Run

1:1 Work-Rest Ratio

CrossFit WOD, July 6, 2018

07/06/2018

FITNESS
Metcon (Time)
Partner WOD
AMRAP(20)

80 Calorie Row
60 Box Dip
40 Step Up
20 Squats
10 Pull Up

Level 1
Metcon (Time)
Partner WOD
AMRAP(20)

100 Calorie Row
80 Static Dips
60 Box Jump(24/20)
40 Pistol Squat
10 Rope Climb

Level 2
Metcon (Time)
Partner WOD
AMRAP(20)

100 Calorie Row
80 Ring Dip
60 Box Jump(30/24)
40 Pistol Squat
10 Legless Rope Climb