Archive Monthly Archives: January 2019

CrossFit WOD, January 14, 2019

01/14/2019

Fitness
Metcon (Time)
9-1
Burpees
1-9
Air Squats

Level 1
Metcon (Time)
14-1
Burpees
1-14
Jump Squats

Level 2
LUNA (Time)
20-1
Burpees
1-20
Jump Squats

CrossFit WOD, January 12, 2019

1/12/2019

Fitness
Metcon (Time)
3 Rounds
300m Run
60 Single Unders
20 Sit Ups

Level 1
Metcon (Time)
3 Rounds
800m Run
80 Double Unders
40 Sit Ups
20 TTB

Level 2
Summer Ready (Time)
3 Rounds for time:

800m Run
80 Double Unders
40 Weighted Sit Ups(40/25)
20 Strict TTB

CrossFit WOD, January 11, 2019

01/11/2019

Fitness
Metcon (Time)
15-12-9

KB Deadlifts
Knee Push Ups

Level 1
Metcon (Time)
21-15-9

Deadlifts(155/105)

42-30-18

Hand Release Push Ups

Level 2
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CrossFit WOD, January 10, 2019

01/10/2019

Fitness
Metcon (AMRAP – Reps)
5 Rounds

:30 Air Squat :30 REST
:30 Step Ups :30 REST
:30 Calories on Rower :30 REST
1:00 REST

Level 1
Metcon (AMRAP – Reps)
5 Rounds

1:00 Thrusters(75/55)
1:00 Box Jumps(20/20)
1:00 Calories on Rower
1:00 REST

Level 2
Wet Boots (AMRAP – Reps)
5 Rounds

1:00 Thrusters(95/65)
1:00 Box Jump Overs(24/20)
1:00 Calories on Rower
1:00 REST

CrossFit WOD, January 9, 2019

01/09/2019

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

100m Run
10 Walking Lunge
5 Ring Row

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

200m Run
20 Farmer Lunges(40/25)
10 Pull Ups

Level 2
FARM HAND (AMRAP – Rounds and Reps)
(20)AMRAP

200m Run
20 Farmer Lunges(50/35)
5 Muscle Ups(Bar or Ring)