CrossFit WOD, November 16, 2018

11/16/2018

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

Single Unders
Push Ups
KB High Pull

Level 1
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off
1 Minute REST between movements.

Double Unders
Box Dips
Sumo Deadlift High Pull(75/53)

Level 2
Metcon (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off
1 Minute REST between movements.

Double Unders
Ring Dips
Sumo Deadlift High Pull(95/65)

CrossFit WOD, November 15, 2018

11/15/2018

Fitness

Level 1

Level 2
1-Mile Run (Time)
Max Effort 1-Mile Run
Overhead Squat (Max accumulated load after 1 Mile Run)

CrossFit WOD, November 14, 2018

11/14/2018

Fitness
Metcon (Time)
For Time:
30 Calorie Row
15 Burpee
30 Air Squat
15 Ring Row

Level 1
Metcon (Time)
For Time:
40 Calorie Row
30 Burpee Over Rower
20 DB Thruster(35/25)
10 Chest to Bar Pull Up

Level 2
VENOM (Time)
For Time:
40 Calorie Row
30 Burpee Over Rower
20 DB Thruster(50/35)
10 Bar Muscle Up

CrossFit WOD, November 13, 2018

11/13/2018

Fitness
Metcon (Time)
16-12-10
KB Deadlift
Step Up
Sit Up
200m Run

(*15 Minute Time Cap)

Level 1
Metcon (Time)
21-15-9
Deadlift(155/105)
Box Jump (24/20)
Weighted Sit Up(35/25)
400m Run

(*15 Minute Time Cap)

Level 2
Bar Hop (Time)
21-15-9
Deadlift (225/155)
Box Jump (30/24)
TTB
400m Run

(*15 Minute Time Cap)

CrossFit WOD, November 12, 2018

11/12/2018

Fitness
Metcon (Time)
20 Rounds for time of:
5 Air Squat
3 Knee Push Up
1 Hang Power Clean

Level 1
Metcon (Time)
30 Rounds for time of:
5 Wall Ball Shots (20/14)
3 Hand Release Push Up
1 Power Clean(155/105)

Level 2
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004

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