CrossFit WOD, August 8, 2018

08/08/2018

2k Row (Time)
Max Effort 2k Row

FITNESS
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending by 3’s

Power Snatch
Abmat Sit Ups

Level 1
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending by 3’s

Power Snatch(95/65)
TTB

Level 2
Ride The Lightning (AMRAP – Reps)
(9)AMRAP

Ascending by 3’s

Power Snatch(135/95)
Toes To Bar

CrossFit WOD, August 7, 2018

08/07/2018

Deadlift (10 Rep Max)

FITNESS
Metcon (Time)
3 Rounds:
12 Deadlift
8 Burpee
24 Reverse Lunge
8 Burpee

Level 1
Metcon (Time)
3 Rounds
20 Deadlift(155/105)
15 Bar Facing Burpee
20 Hang Reverse DB Lunge(45/30)
15 Bar Facing Burpee

Level 2
Captain Insano (Time)
3 Rounds:
20 Deadlift(245/165)
15 Bar Facing Burpee
20 Hang Reverse DB Lunge(50/35)
15 Bar Facing Burpee

CrossFit WOD, August 6, 2018

08/06/2018

FITNESS
Metcon (Time)
For Time:
1 Round:
400m Run
120 Single Under
12 Hang Power Clean

2 Rounds:
200m Run
100 Single Under
9 Hang Power Clean

3 Rounds:
100m Run
80 Single Under
6 Hang Power Clean

Level 1
Metcon (Time)
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (95/65)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (95/65)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (95/65)

Level 2
Jump City (Time)
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

CrossFit WOD, August 4, 2018

08/04/2018

FITNESS

Level 1

Level 2
The CrossFit Total (Total Weight)

CrossFit WOD, August 3, 2018

08/03/2018

Power Snatch (Build to a heavy single)

FITNESS
Metcon (Time)
For Time:
50 Power Snatches

Level 1

Level 2
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.