Archive Monthly Archives: January 2019

CrossFit WOD, January 25, 2019

01/25/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead

Level 1
Metcon (Time)
5 Rounds for time:

12 Deadlifts(115/75)
9 Hang Power Cleans(115/75)
6 Push Jerks(115/75)

Level 2
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, January 24, 2019

01/24/2019

Front Squat (Build to a heavy Triple)

Fitness
Metcon (Time)
3 Rounds for Time:

10 Ring Row
10 Goblet Squat
10 Burpee

Level 1
Metcon (Time)
3 Rounds for Time:

10 Pull Ups
10 Front Squats(135/95)
10 Bar Facing Burpee

Level 2
Satan’s Whiskers (Time)
3 Rounds for Time:

10 Chest to Bar Pull Up
10 Front Squat(165/110)
10 Bar Facing Burpee

CrossFit WOD, January 23, 2019

01/23/2019

Fitness
Metcon (Time)
400m Run
100 Single Unders
50 Mountain Climber(2 ct.)
100 Single Under
400m Run

Level 1
Metcon (Time)
1000m Run
200 Single Unders
100 Mountain Climbers(2 ct.)
200 Single Unders
1000m Run

Level 2
Full Circle (Time)
1 Mile Run
100 Double Unders
150 Mountain Climbers( 2 ct.)
100 Double Unders
1 Mile Run

CrossFit WOD, January 22, 2019

01/22/2019

Fitness
Metcon (Time)
AMRAP(12)

20 Walking Lunges
10 KB Deadlift
10 Sit Ups
10 Step Ups

Level 1
Metcon (Time)
AMRAP(20)
50 Lunges
21 Deadlift(135/95)
15 Knees 2 Elbows
12 Box Jumps(24/20)

Level 2
Fire Walk (Time)
AMRAP(20)
50 Lunges
21 Deadlift(225/155)
15 TTB
12 Box Jump(30/24)

CrossFit WOD, January 21, 2019

01/21/2019

Fitness
Thruster (2 Rep Max)
Metcon (Time)
2 Rounds for Time:

200m Run
12 Thruster

Level 1
Metcon (Time)
2 Rounds for Time:

400m Run
21 Thruster(75/55)

Level 2
Flash Flood (Time)
2 Rounds for Time:

400m Run
21 Thruster(95/65)