Category Archives for CrossFit

CrossFit WOD, November 10, 2018

11/10/2018

Fitness
Metcon (Time)
PARTNER WOD

46 Single Unders
46 Step Ups
46 KBS(Russian)
46 KB Snatch
46 Hanging Knee Raise
46 Ring Row
46 Hand Release Push Up
46 Lunges
46 Air Squat
46 Push Press
46 Power Clean
46 Burpees

Level 1

Level 2
HAYDEN’S FIGHT (Time)
46 Double Unders
46 Box Jumps(20/20)
46 KBS(35/25)
46 KB Snatch(35/25)
46 Toe To Bar
46 Pull Ups
46 Handstand Push Ups
46 Lunges
46 Wall Ball(20/14)
46 Push Press(75/53)
46 Power Clean(75/53)
46 Burpees

CrossFit WOD, November 9, 2018

11/09/2018

Fitness
Metcon (Time)
PARTNER WOD:

4,000m Row

*Switching Every 500m

Level 1
Metcon (Time)
PARTNER WOD:

8,000m Row

*Switching Every 500m

Level 2
Metcon (Time)
PARTNER WOD:

10,000m Row

*Switching Every 500m

CrossFit WOD, November 8, 2018

11/08/2018

Fitness
Metcon (Time)
4 Rounds for Time:

12 KB Deadlift
16 Walking Lunge
8 KB Strict Press(4 each arm)

Level 1
Metcon (Time)
4 Rounds for Time:

21 Deadlift(115/75)
50 Walking Lunge
9 DB Strict Press(35/25)

Level 2
Deadbeat (Time)
4 Rounds for Time:

21 Deadlifts(155/105)
50 Walking Lunge
9 DB Strict Press(45/30)

CrossFit WOD, November 7, 2018

11/07/2018

Fitness
Metcon (Time)
5 Rounds on the 3:00

200m Run
12 Sit Up

Level 1
Metcon (Time)
7 Rounds on the 3:00

300m Run
12 TTB/Hanging Knee Raise

*Score is slowest round.

Level 2
Cement Mixer (Time)
7 Rounds on the 3:00

400m Run
12 Toes to Bar

*Score is slowest round.

CrossFit WOD, November 6, 2018

11/06/2018

Fitness
Metcon (Time)
12 Hang Power Clean
12 Burpee
120 Singles
9 Hang Power Clean
9 Burpee
90 Singles
6 Hang Power Clean
6 Burpee
60 Singles

Level 1
Metcon (Time)
21 Hang Power Clean(95/65)
21 Bar Facing Burpee
75 Double Unders
15 Hang Power Clean(95/65)
15 Bar Facing Burpee
50 Double Unders
9 Hang Power Clean(95/65)
9 Bar Facing Burpee
25 Double Unders

*15 Minute Time Cap

Level 2
Hangman (Time)
21 Hang Power Clean(135/95)
21 Bar Facing Burpee
100 Double Unders
15 Hang Power Clean(135/95)
15 Bar Facing Burpee
75 Double Unders
9 Hang Power Clean(135/95)
9 Bar Facing Burpee
50 Double Unders

*15 Minute Time Cap