Category Archives for CrossFit

CrossFit WOD, January 7, 2019

01/07/2019

Fitness
Metcon (Time)
3 Rounds for Time:

10 Burpees
15 KBS(Russian)
20 Air Squat

Level 1
Metcon (Time)
3 Rounds for Time:

30 Burpees
30 KBS(53/35)
30 Goblet Squat(53/35)

Level 2
Oxygen (Time)
3 Rounds for Time:

30 Burpees
30 KBS(70/44)
30 Goblet Squat(70/44)

CrossFit WOD, January 5, 2019

01/05/2019

Fitness
Metcon (Time)
In Teams of 3 (30 Minute Cap)
3 Rounds:
45/30 Calorie Row
30 Hanging Knee Raise

In Time Remaining:
30 Clean and Jerks
25 Clean and Jerks
20 Clean and Jerks
15 Clean and Jerks
10 Clean and Jerks

Athletes Choose weights.

Level 1
Metcon (Time)
"Saving Grace"

In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Row
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks (65/45)
30 Clean and Jerks (75/55)
30 Clean and Jerks (95/65)
30 Clean and Jerks (105/75)
30 Clean and Jerks (135/95)
30 Cleans and Jerks (145/105)

Level 2
Saving Grace (Time)
In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Row
50 Toes to Bar
In Time Remaining:

30 Clean and Jerks (95/65)
30 Clean and Jerks (115/80)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

CrossFit WOD, January 4, 2019

01/04/2019

Metcon (AMRAP – Reps)
(10)EMOM(Gymnastics)

Pick a Number between
1-8

Ring Row
Pull Up
Chest to Bar Pull Up
Bar Muscle Up

Fitness
Metcon (Time)
2-4-6-8-10
Goblet Squat

*100m Run after each set.

Level 1
Metcon (Time)
2-4-6-8-10
DB Thruster(45/30)

*200m Run after each set

Level 2
FLASH (Time)
2-4-6-8-10
Double KB Thrusters(53/35)

*200m Run after each set.

CrossFit WOD, January 3, 2019

01/03/2019

Deadlift (Build to a heavy 5)

Fitness
Metcon (Time)
7 Rounds for Time:

21 Abmat Sit Up
15 Hand Release Push Up
9 Deadlift(135/95)

Level 1
Metcon (Time)
4 Rounds for Time:

15 Abmat Sit Up
10 Knee Push Up
5 Deadlift

Level 2
Metcon (Time)
7 Rounds for Time:

21 Abmat Sit Up
15 Hand Release Push Up
9 Deadlift(185/135)

CrossFit WOD, January 2, 2019

01/02/2019

Fitness
Metcon (Time)
12-9-6
Box Step Overs
Hang Power Cleans
Ring Rows
Front Squats
Burpees
Shoulder to Overhead
Rx – Athlete’s choice

Level 1
Metcon (Time)
21-15-9
Box Jump Overs (24/20)
Power Cleans
Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx – (75/55)

Level 2
“Belly Flop” (Time)
21-15-9
Box Jump Overs (24/20)
Power Cleans
Chest to Bar Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx – (115/80)