Archive Monthly Archives: January 2019

CrossFit WOD, January 19, 2019

01/19/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
50 Single Unders(each)
30 Knee Push Up
100m Run(together)

Level 1
Metcon (AMRAP – Rounds and Reps)
Partner Wod

AMRAP(20)
75 Double Unders(each)
50 DB Bench Press(40/25)
100m Plate Run(2 45’s/2 25’s)

Level 2
Bench Warmers (AMRAP – Rounds and Reps)
AMRAP(20)
100 Double Unders(each)
50 DB Bench Press(50/35)
100m Partner Carry

CrossFit WOD, January 18, 2019

01/18/2019

Fitness
Metcon (Time)
800m Run
30 Step Ups
20 Burpee
10 Ring Row

Level 1
Metcon (Time)
1 Mile Run
40 Box Jump(24/20)
30 Devil Press(40/25)
20 Medball Pull Ups(20/14)

Level 2
Metcon (Time)
1 Mile Run
40 Box Jumps(30/24)
30 Devil Press(50/35)
20 Bar Muscle Up

CrossFit WOD, January 17, 2019

01/17/2019

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP
Wall Balls

Level 1
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

Level 2
Metcon (Time)
150 Wall Balls(30/20)

CrossFit WOD, January 16, 2019

01/16/2019

Fitness
Metcon (Time)
Teams of 2
40-30-20-10
Calorie Row
Sit Ups
KB Deadlift

Athlete choice on weight increments.

(35 Minute Time Cap.)

Level 1
Metcon (Time)
Teams of 2
50-40-30-20-10
Calorie Row
TTB
Deadlift

R1:(135/95)
R2:(185/125)
R3:(225/155)
R4:(275/185)
R5:(315/220)

(35 Minute Time Cap.)

Level 2
Butts and Guts (Time)
Teams of 2
50-40-30-20-10
Calorie Row
TTB
Deadlift

R1:(225/155)
R2:(275/185)
R3:(315/220)
R4:(365/255)
R5:(405/285)

(35 Minute Time Cap.)

CrossFit WOD, January 15, 2019

01/15/2019

Fitness
Metcon (Time)
4 Rounds for Time:

200m Run
10 Knee Push Up
5 DB Shoulder to OH

Level 1
Metcon (Time)
4 Rounds for Time:

400m Run
21 Hand Release Push Up
12 Push Jerk(115/75)

Level 2
Metcon (Time)
4 Rounds for Time:

400m Run
21 Handstand Push Up
12 Push Jerk(155/105)