Category Archives for CrossFit

CrossFit WOD, November 5, 2018

11/05/2018

Back Squat (1-1-1 Ascending Build to a 1 rep Max)

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

12 Air Squat
8 Knee Push Up
5 Ring Row

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

30 Air Squat
15 Hand Release Push Up
5 Pull up

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

30 Air Squat
15 Handstand Push Up
5 C2B Pull up

CrossFit WOD, November 4, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, November 3, 2018

11/03/2018

BEE BEE (Time)
40 T2B
10 Clean and Jerk (115/75)
40 Wall-balls (20/14)
8 Clean and Jerk (115/75)
40 KBS (53/35)
6 Clean and Jerk (115/75)
40 Double-Unders
4 Clean and Jerk (115/75)
40 Box Jump (24/20)
2 Clean and Jerk (115/75)
Metcon (Time)
40 Hanging Knee Raise
10 Clean and Jerk(75/53)
40 Wall Balls(20/14)
8 Clean and Jerk(75/53)
40 KBS(53/35)
6 Clean and Jerk(75/53)
120 Single Under
4 Clean and Jerk(75/53)
40 Box Jump(20/20)
2 Clean and Jerk(75/53)

CrossFit WOD, November 2, 2018

11/02/2018

Fitness
Metcon (Time)
Teams of 3

80 Calorie Row
60 Burpee
40 Hang Power Snatch
20 Rope Pull Up

Level 1
Metcon (Time)
Teams of 3

150 Calorie Row
100 Burpee Pull Ups
75 Power Snatch(95/65)
25 Rope Climbs

Level 2
Three Amigos (Time)
Teams of 3

150 Calorie Row
100 Burpee Bar Muscle Up
75 Power Snatch(135/95)
25 Legless Rope Climbs

CrossFit WOD, November 1, 2018

11/01/2018

Fitness
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
15-12-9
KB Deadlifts
200m Run

Level 1
Metcon (Time)
21-15-9
Deadlift(185/125)
400m Run

Level 2
BRACE YOURSELF (Time)
21-15-9
Deadlift(275/185)
400m Run