Archive Monthly Archives: October 2018

CrossFit WOD, October 26, 2018

10/26/2018

Fitness
Metcon (Time)
3 Rounds for time:

10 Ring Row
10 Burpee
10 Walking Lunges

Level 1
Metcon (Time)
3 Rounds for time:

14 Pull Up
14 Lateral Burpee over Bar
14 Back Rack Lunges
(95/65)

Level 2
BALL GAMEZ (Time)
3 Rounds for time:

14 Chest to Bar Pull Up
14 Lateral Burpee over Bar
14 Back Rack Lunge
(135/95)

CrossFit WOD, October 25, 2018

10/25/2018

Fitness
Metcon (Time)
3 Rounds for time:

7 Hang Clean and Jerk
300m Run

Level 1
Metcon (Time)
3 RFT:

-10 Clean and Jerks, 95/65
-400m Run

Level 2
“Tiger Blood” (Time)
3 RFT:
-10 Clean and Jerks, 135/95
-400m Run

CrossFit WOD, October 24, 2018

10/24/2018

Back Squat (3 Sets of 5 Reps Ascending)

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

10 Russian KBS
60 Single Under
20 Air Squat

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

15 Russian KBS(53/35)
30 Double Under
45 Air Squat

Level 2
Hokey Pokey (AMRAP – Rounds and Reps)
(15)AMRAP

15 Russian KBS(70/44)
30 Double Under
45 Air Squat

CrossFit WOD, October 23, 2018

10/23/2018

Fitness
Metcon (Time)
Teams of 3

For Time (30 Minute Cap):
40-30-20-10:
Calorie Row
Burpee Step Up

Directly Into…

40-30-20-10:
Sit Ups
Hang Power Snatches

Level 1
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):

50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Hanging Knee Raises
Power Snatches
Round 1 Barbell: 65/45
Round 2 Barbell: 75/55
Round 3 Barbell: 95/65
Round 4 Barbell: 105/75
Round 5 Barbell: 115/80

Level 2
Boats and Toes (Time)
Teams of 3
For Time (30 Minute Cap):

50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)

Directly Into…

50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105

CrossFit WOD, October 22, 2018

10/22/2018

Deadlift (Build to a heavy set of 3)

Fitness
Metcon (Time)
3 Rounds for time:

15 KB Deadlift
100m Run
15 Goblet Squat
100m Run

Level 1
Metcon (Time)
3 Rounds for time:
25 Deadlifts (95/65)
200 Meter Run
15 Wallballs (20/14)
200 Meter Run

Level 2
BODYGUARD (Time)
3 Rounds for time:

25 Deadlifts (135/95)
200 Meter Run
25 Wallballs (20/14)
200 Meter Run