Category Archives for CrossFit

CrossFit WOD, March 14, 2019

03/14/2019

Fitness
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off

1 Minute REST between tabatas.

Row for Calories
Plate Step Ups
Medball Cleans
Sit Ups

Level 1

Level 2
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off

1 Minute Rest between tabatas.

Row for Calories
Box Step Ups(24/20)
Medball Cleans(20/14)
Toes 2 Rig

CrossFit WOD, March 13, 2019

03/13/2019

Fitness
Metcon (Time)
For Time:

For Time:

75 Single Unders,30 Reverse Lunges,15 Knee Push Ups
50 Single Unders, 20 Reverse Lunges, 10 Knee Push Ups
25 Single Unders, 10 Reverse Lunges, 5 Knee Push Ups

Level 1
Metcon (Time)
For Time:

150 Single Unders, 50 Reverse Lunges, 25 Pushups
120 Single Unders, 40 Reverse Lunges, 20 Pushups
90 Single Unders, 30 Reverse Lunges, 15 Pushups
60 Single Unders, 20 Reverse Lunges, 10 Pushups
30 Single Unders, 10 Reverse Lunges, 5 Pushups

Level 2
U-Turn (Time)
For Time:

100 Double-Unders, 50 Reverse Lunges, 25 Pushups
80 Double-Unders, 40 Reverse Lunges, 20 Pushups
60 Double-Unders, 30 Reverse Lunges, 15 Pushups
40 Double-Unders, 20 Reverse Lunges, 10 Pushups
20 Double-Unders, 10 Reverse Lunges, 5 Pushups

CrossFit WOD, March 12, 2019

03/12/2019

Fitness
Metcon (Time)
3 Rounds for Time:

200m Run
9 KB Deadlift
12 Burpees

Level 1
Metcon (Time)
3 Rounds

400m Run
12 Deadlifts(135/95)
21 Bar Facing Burpee

Level 2
The Walking Dead (Time)
3 Rounds for Time:

400m Run
12 Deadlifts(225/155)
21 Bar Facing Burpee

CrossFit WOD, March 11, 2019

03/11/2019

Overhead Squat (Build to a 1 Rep Max)

Fitness
Metcon (Time)
3 Rounds
10 PVC OHS
15 AbMat Sit Ups

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

OHS(75/55)
Hanging Knee Raises

Level 2
TWISTER (Time)
1-2-3-4-5-6-7-8-9-10

OHS(95/65)
TTB

CrossFit WOD, March 9, 2019

03/09/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
Partner WOD

(15)AMRAP

3 Jumping Pull Up
6 Knee Push Up
9 Air Squats

*1 Person Moving at a time(full rounds only)

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)

PARTNER CINDY

5 Pull Ups
10 Push Ups
15 Air Squats

*1 Person Moving at a time(full rounds only)

Level 2
Metcon (AMRAP – Rounds and Reps)
Partner WOD

(20)AMRAP

5 Chest-to-Bar Pull Up
10 Push Up
15 Air Squats

*1 Person Moving at a time(full rounds only)