Archive Monthly Archives: February 2019

CrossFit WOD, February 28, 2019

02/28/2019

Fitness
Metcon (AMRAP – Reps)
Partner WOD

(20)AMRAP
800m Run

-Directly Into-

40-30-20-10

Air Squats
Calories on Rower

Level 1
Metcon (AMRAP – Reps)
Partner WOD

(30)AMRAP
1 Mile Run

-Directly Into-

75-60-45-30-15

Wall Balls(20/14)
Calories on Rower

Level 2
Metcon (AMRAP – Reps)
Partner WOD

(30)AMRAP
1 Mile Run

-Directly Into-

100-80-60-40-20

Wall Balls(20/14)
Calories on Rower

CrossFit WOD, February 27, 2019

02/27/2019

Fitness
Metcon (Time)
5 Rounds

35 Single Under
10 KB Deadlift
5 Burpees

Level 1
Metcon (Time)
5 Rounds

35 Double Unders/70 Single Unders
10 Deadlift(155/105)
7 Bar Facing Burpee

Level 2
Fast Ball (Time)
5 Rounds

35 Double Unders
10 Deadlift(225/155)
7 Bar Facing Burpee

CrossFit WOD, February 26, 2019

02/26/2019

Fitness
Metcon (Time)
3 Rounds
400m Run
12 Lunges
12 Sit Ups

Level 1
Metcon (Time)
3 Rounds

800m Run
24 DB Farmer Lunges(40/25)
12 TTB/12 Hanging Knee Raise

Level 2
Grab n GO (Time)
3 Rounds

800m Run
24 DB Farmer Lunges(50/35)
12 TTB

CrossFit WOD, February 25, 2019

02/25/2019

Fitness
Metcon (Time)
On a 15:00 Running Clock

15-12-9

Hang Power Clean
Knee Push Up

Remaining time find a 3 Rep Max Front Squat from the Ground.

Level 1
Metcon (Time)
On a 15:00 Running Clock

21-15-9

Power Clean(135/95)
Hand Release Push Up

Remaining time find a 3 Rep Max Front Squat from the Ground.

Level 2
Power Hour (Time)
On a 15:00 Running Clock

21-15-9

Power Clean(185/135)
Handstand Push Up

Remaining time find a 3 Rep Max Front Squat from the Ground.

Front Squat from Ground (Weight)
1 Power Clean + 3 Front Squat

CrossFit WOD, February 23, 2019

02/23/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

(16)AMRAP

Partner A: 200m Run

Partner B:

3 Ring Row
6 DB Hang Clean and Jerk
9 Burpees

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

(24)AMRAP

Partner A: 400m Run

Partner B:

5 Pull Ups
10 DB Hang Clean and Jerk(40/25)
15 Burpees

Level 2
Breakin a sweat (AMRAP – Rounds and Reps)
Partner WOD:
(24)AMRAP

Partner A: 400m Run

Partner B:

5 Bar Muscle Up
10 DB Hang Clean and Jerk(50/35)
15 Burpees

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