Category Archives for CrossFit

CrossFit WOD, May 16, 2018

05/16/2018

FITNESS
1/2 “Karen” (Time)
75 Wall-balls

Level 1
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Level 2
Metcon (Time)
For Time:
150 Wall-Ball Shots, 30# / 20#

CrossFit WOD, May 15, 2018

05/15/2018

FITNESS
Metcon (Time)
20 Snatch
20 Burpee Step Up
20 Clean and Jerk

Level 1
Metcon (Time)
30 Snatch(95/65)
30 Burpee Box Jump(24/20)
30 Clean and Jerk(95/65)

Level 2
Metcon (Time)
30 Snatch(135/95)
30 Burpee Box Jump(30/24)
30 Clean and Jerk(135/95)

CrossFit WOD, May 14, 2018

05/14/2018

FITNESS
Metcon (Time)
4 Rounds
200m Run
6 Ring Row
12 Knee Push Up
18 Air Squat

Level 1
Metcon (Time)
4 Rounds
400m Run
12 Pull Up
26 Push Up
40 Air Squat

Level 2
Metcon (Time)
4 Rounds
800m Run
25 Pull Up
50 Push Up
100 Air Squat

CrossFit WOD, May 12, 2018

05/12/2018

FITNESS
Metcon (,)
20-15-10-5
KBS
5 Ring Rows/Pull Up After Each Set.

,
Rest [5 Minutes]
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
1 Rope Walk
200m Run

*15 Minute time cap*

Level 1
Metcon (,)
50-40-30-10
KBS (53/35)
10 Pull Up After Each Set.

,
Rest [5 Minutes]
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
3 Rope Climb
200m Run

*15 Minute time cap*

Level 2
Metcon (,)
60-45-30-15
KBS (70/44)
15 Pull Up After Each Set.

,
Rest [5 Minutes]
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
5 Rope Climb
200m Run

*15 Minute time cap*

CrossFit WOD, May 11, 2018

05/11/2018

FITNESS
Metcon (Time)
400m Run
35 Lunges
35 DB Snatch
400m Run
20 Lunges
20 DB snatch
400m Run
10 Lunges
10 DB Snatch
400m Run

Level 1
Metcon (Time)
600m Run
50 Front Rack Lunge(45/30)
50 DB Snatch(45/30)
600m Run
35 Front Rack Lunge(45/30)
35 DB Snatch(45/30)
600m Run
20 Front Rack Lunge(45/30)
20 DB Snatch(45/30)
600m Run

Level 2
Metcon (Time)
800m Run
50 Front Rack Lunge(50/35)
50 DB Snatch(50/35)
800m Run
35 Front Rack Lunge(50/35)
35 DB Snatch(50/35)
800m Run
20 Front Rack Lunge(50/35)
20 DB Snatch(50/35)
800m Run