Archive Monthly Archives: February 2019

CrossFit WOD, February 16, 2019

02/16/2019

Fitness
Metcon (Time)
5 Rounds for Time:

200m Run
10 KBS
10 Ring Row

Level 1
Metcon (Time)
5 Rounds for Time:

400m Run
20 KBS(53/35)
20 Pull Ups

Level 2
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

CrossFit WOD, February 15, 2019

02/15/2019
Classes tonight at MGM GRAND RESORT have been canceled due to weather!

Class continues as scheduled at Mandalay Bay and Kaizen HQ!

Happy Valentines Day!

Fitness
Metcon (Time)
5 Rounds
15 Air Squat
3 Rope Pull Up
5 Medball Clean

Level 1
Metcon (Time)
5 Rounds
20 Wall Balls(20/14)
2 Rope Climbs
1 Squat Clean(175/125)

Level 2
THANOS (Time)
5 Rounds
30 Wall Balls(20/14)
2 Rope Climbs
1 Squat Clean(245/175)

CrossFit WOD, February 14, 2019

02/14/2019

Fitness
Metcon (Time)
PARTNER WOD

AMRAP(4)

SledgeHammer Swings

-REST 2 Minutes-

AMRAP(4)

Bike Calories

-REST 2 Minutes-

AMRAP(4)
KB Deadlifts

-REST 2 Mintes-

AMRAP(4)

Russian KBS

-REST 2 Minutes-

AMRAP(4)
KB Push Press

Level 1
Metcon (Time)
PARTNER WOD

AMRAP(4)

SledgeHammer Swings

-REST 2 Minutes-

AMRAP(4)

Bike Calories

-REST 2 Minutes-

AMRAP(4)
Deadlifts(155/105)

-REST 2 Mintes-

AMRAP(4)

KBS(53/35)

-REST 2 Minutes-

AMRAP(4)
Push Press(95/65)

Level 2
Tough Love (AMRAP – Reps)
PARTNER WOD

AMRAP(4)

SledgeHammer Swings

-REST 2 Minutes-

AMRAP(4)

Bike Calories

-REST 2 Minutes-

AMRAP(4)
Deadlifts(225/155)

-REST 2 Mintes-

AMRAP(4)

KBS(70/44)

-REST 2 Minutes-

AMRAP(4)
Push Press(135/95)

CrossFit WOD, February 13, 2019

02/13/2019

Fitness
Metcon (AMRAP – Reps)
(5)AMRAP
10 Burpee
10 Hang Power Clean
10 Step Up

-Rest 5 Minutes-

10 Burpee
10 Hang Power Clean
10 Step Up

-Rest 5 Minutes-

10 Burpee
10 Hang Power Clean
10 Step Up

athletes choice to increase/decrease weight each round.

1 Round = 30 Reps

Level 1
Metcon (AMRAP – Reps)
(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(115/75)
27 Box Jump(24/20)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(95/65)
27 Box Jump(24/20)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(75/55)
27 Box Jump(24/20)

1 Round = 63 Reps

Level 2
Leaps and Bounds (AMRAP – Reps)
(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(155/105)
27 Box Jump(30/24)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(135/95)
27 Box Jump(30/24)

-Rest 5 Minutes-

(5)AMRAP
15 Bar Facing Burpee
21 Power Clean(115/75)
27 Box Jump(30/24)

1 Round = 63 Reps

CrossFit WOD, February 12, 2019

02/12/2019

Fitness
Metcon (Time)
12-9-6

Goblet Squat
Knee Push Up

-Directly Into-

6-9-12

Lunges(2 ct.)
Abmat Sit Ups

Level 1
Metcon (Time)
21-15-9

DB Front Squat(40/25)
Hand Release Push Up

-Directly Into-

9-15-21

DB Front Rack Reverse Lunge(40/25)(2 ct.)
Hanging Knee Raises

Level 2
MOST WANTED (Time)
21-15-9

DB Front Squat(50/35)
HSPU

-Directly Into-

9-15-21

DB Front Rack Reverse Lunge(50/35)(2 ct.)
TTB