CrossFit WOD, April 10, 2018

04/10/2018

Overhead Squat (1 Rep Max)

FITNESS
Metcon (Time)
120-90-60-30
Single Under
8-6-4-2
Overhead Squat

Level 1
Metcon (Time)
50-40-30-20-10
Double Under
10-8-6-4-2
Overhead Squat(95/65)

Level 2
Metcon (Time)
50-40-30-20-10
Double Under
10-8-6-4-2
Overhead Squat(135/95)

CrossFit WOD, April 9, 2018

04/09/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
300m Run
20 Step Up
15 Thruster
10 Jumping Pull Up

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
400m Run
30 Box Jump Over(20/14)
20 Thruster(95/65)
10 C2B Pull Up

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
400m Run
30 Box Jump Over(20/14)
20 Thruster(135/95)
10 Bar Muscle Up

CrossFit WOD, April 7, 2018

04/07/2018

Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP(21)

PA: 300M Run
PB: 30 Air Squat
20 Lunges
10 Knee Push Up

1 Person running 1 person Working on AMRAP

Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP(21)

PA: 400M Run

PB: 50 Air Squat
40 OH Plate Lunges(45/25)
20 Plate Push Up(45/25)

1 Person running 1 person Working on AMRAP

Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP(21)

PA: 400M MEDBALL Run(20/14)

PB: 50 Air Squat
40 OH Plate Lunges(45/25)
20 Plate Push Up(45/25)

1 Person running 1 person Working on AMRAP

CrossFit WOD, April 6, 2018

04/06/2018

FITNESS
Metcon (AMRAP – Rounds)
EMOM(21)
(1)70 Single Under
(2)12 Sit Up
(3)8 Calorie Row

Level 1
Metcon (AMRAP – Rounds)
EMOM(30)
(1)35 Double Under
(2)10 TTB
(3)12/10 Calorie Row

Level 2
Metcon (AMRAP – Rounds)
EMOM(30)
(1)50 Double Under
(2)15 TTB
(3)15/12 Calorie Row

CrossFit WOD, April 5, 2018

04/05/2018

Turkish Get Up (build to a heavy rep each side)

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
7 Push Press
7 Ring Row

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
7 Push Press(115/75)
7 Burpee Pull Up

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
7 Push Press(135/95)
7 Burpee Pull Up