Category Archives for CrossFit

CrossFit WOD, July 5, 2018

07/05/2018

FITNESS
Metcon (Time)
12-9-6-3

Wall Ball
Ring Row

Level 1
Metcon (Time)
18-15-12-9-6-3

Wall Ball (20/14)
Pull Up

Level 2
Metcon (Time)
18-15-12-9-6-3
Wall Ball (30/20)

6-5-4-3-2-1
Muscle Up (bar or ring)

CrossFit WOD, July 4, 2018

07/04/2018

FITNESS
Metcon (Time)
For Time:

600m Run
then,
3 Rounds
8 Wall Ball
5 Ring Row

400m Run
then,
2 Rounds
8 Wall Ball
5 Ring Row

200m Run
then,
1 Round
8 Wall Ball
5 Ring Row

Metcon (Time)
For Time:

600m Run
then,
3 Rounds
8 Wall Ball
5 Ring Row

400m Run
then,
2 Rounds
8 Wall Ball
5 Ring Row

200m Run
then,
1 Round
8 Wall Ball
5 Ring Row

Level 1
Metcon (Time)
For Time:

800m Medball Run
then, 6 Rounds
10 Wall Ball(20/14)
1 Rope Climb

600m Medball Run
then, 3 Rounds
10 Wall Ball(20/14)
1 Rope Climb

200m Medball Run
then, 1 Round
10 Wall Ball(20/14)
1 Rope Climb

Level 2
DVB (Time)
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

CrossFit WOD, July 3, 2018

07/03/2018

Deadlift (Build to a heavy single)

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)

6 Knee Push Up
9 Deadlift
90 Single Under

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)

12 Hand Release Push Up
9 Deadlift(155/105)
30 Double Under

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)

6 Handstand Push Up
9 Deadlift(225/155)
30 Double Under

CrossFit WOD, July 2, 2018

07/02/2018

FITNESS
Metcon (Time)
30 Clean and Jerk

*EMOM 5 Sit Up

Level 1
Metcon (Time)
50 Clean and Jerk(95/65)

*EMOM 5 TTB

Level 2
Power Hour (Time)
50 Clean and Jerks(135/95)

*EMOM perform 5 TTB.

CrossFit WOD, June 30, 2018

06/30/2018

FITNESS
Metcon (Time)
5 Rounds
9 Deadlift
5 Hang Power Clean
200m Run

Level 1
Metcon (Time)
5 Rounds
12 Deadlift(115/75)
9 Hang Power Clean(115/75)
200m Run

Level 2
Metcon (Time)
5 Rounds
12 Deadlift(155/105)
9 Hang Power Clean(155/105)
200m Run