CrossFit WOD, April 16, 2018

04/16/2018

1-Mile Run (Time)
Max Effort 1-Mile Run

FITNESS
Metcon (Time)
30 Clean and Jerks

Level 1
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

Level 2
Metcon (Time)
30 Clean and Jerks(225/155)

CrossFit WOD, April 14, 2018

04/14/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
10 Hang Power Clean
20 Sit up
400m Run

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
10 Hang Power Clean(95/65)
10 TTB
400m Run

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
10 Hang Power Clean(135/95)
15 TTB
400m Run

CrossFit WOD, April 13, 2018

Come support Emily, Ava, Olivia, Luca as the represent Gracie's House and Kaizen along with all our Valley Kids as they compete tonight! 

04/13/2018

Metcon (21 Rounds for reps)
EMOM(21)
(1)8 Wall Ball
(2)8 Step Up
(3) 8 Push Press
Metcon (30 Rounds for reps)
EMOM(30)
(1)10 Wall Ball(20/14)
(2)10 Box Jump(24/20)
(3) 10 Push Press(75/53)
Metcon (30 Rounds for reps)
EMOM(30)
(1)15 Wall Ball(20/14)
(2)15 Box Jump(24/20)
(3) 15 Push Press(75/53)

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CrossFit WOD, April 12, 2018

04/12/2018

FITNESS
Metcon (Time)
Partner WOD
5k Row for time:
Switching every 500m

Level 1
Metcon (Time)
Partner WOD
8k Row for time:
Switching every 500m

Level 2
Metcon (Time)
Partner WOD
10k Row for time:
Switching every 500m

CrossFit WOD, April 11, 2018

04/11/2018

FITNESS
Metcon (Time)
600m Run
40 Sit Up
30 Knee Push Up
20 KB Deadlift
30 Knee Push Up
40 Sit Up
600m Run

Level 1
Metcon (Time)
1000m Run
50 Sit Up
40 Hand Release Push Up
30 Deadlift(225/155)
40 Hand Release Push Up
50 Sit Up
1000m Run

Level 2
Metcon (Time)
1 Mile Run
120 Sit Up
60 Hand Release Push Up
30 Deadlift(315/205)
60 Hand Release Push Up
120 Sit Up
1 Mile Run