Archive Monthly Archives: February 2019

CrossFit WOD, February 5, 2019

02/05/2019

Fitness
Deadlift (20 REP MAX!!!!)
Metcon (Time)
3 Rounds for Time:
75 Single Unders
15 Knee Push Up
10 KB Deadlift

Level 1
Metcon (Time)
3 Rounds for Time:
60 Double Unders/120 Singles
30 Hand Release Push Up
15 Deadlift(185/125)

(Thighs must not touch ground for Rx)

Level 2
ASTROWORLD (Time)
3 Rounds for Time:
60 Double Unders
30 Hand Release Push Up
15 Deadlift(275/185)

(Thighs must not touch ground for Rx Push Up)

CrossFit WOD, February 4, 2019

02/04/2019

Fitness
Metcon (AMRAP – Reps)
"Life Jacket" Part #1
AMRAP 5:
15 Burpee
15 Air Squat
15 Ring Row

Rest 5:00

"Life Jacket" Part #2
AMRAP 5:
12 Burpee
12 Air Squat
12 Sit Up

Rest 5:00

"Life Jacket" Part #3
AMRAP 5:
9 Burpee
9 Air Squat
9 Jumping Pull Up

Round 1: 45 reps full round
Round 2: 36 reps full round
Round 3: 27 reps full round

Level 1
Metcon (AMRAP – Reps)
"Life Jacket" Part #1
AMRAP 5:
21 Burpee
21 Thrusters (95/65)
21 Pull-Ups

Rest 5:00

"Life Jacket" Part #2
AMRAP 5:
15 Burpee
15 Thrusters (75/55)
15 Hanging Knee Raises

Rest 5:00

"Life Jacket" Part #3
AMRAP 5:
12 Burpee
12 Thrusters (45/35)
12 Ring Row

Round 1: 63 reps full round
Round 2: 45 reps full round
Round 3: 36 reps full round

Level 2
Life Jacket (AMRAP – Reps)
"Life Jacket" Part #1
AMRAP 5:
21 Burpee
21 Thrusters (115/80)
21 Chest to Bar Pull-Ups

Rest 5:00

"Life Jacket" Part #2
AMRAP 5:
15 Burpee
15 Thrusters (95/65)
15 TTB

Rest 5:00

"Life Jacket" Part #3
AMRAP 5:
12 Burpee
12 Thrusters (75/55)
12 Pull-Ups

Round 1: 63 reps full round
Round 2: 45 reps full round
Round 3: 36 reps full round

CrossFit WOD, February 2, 2019

02/02/2019

Metcon (AMRAP – Reps)
Partner WOD

(4)AMRAP
Tire Flips

REST 2 Minutes

Metcon (AMRAP – Reps)
Partner WOD

(4)AMRAP
Sled Push

REST 2 Minutes

Metcon (AMRAP – Reps)
Partner WOD

(4)AMRAP
Rowing for Calories

REST 2 Minutes

Metcon (AMRAP – Reps)
Partner WOD

(4)AMRAP
Ring Dips/Box Dips

REST 2 Minutes

Metcon (AMRAP – Reps)
Partner WOD

(4)AMRAP
L-Sit/Tuck Hold/Plank Hold

REST 2 Minutes

Metcon (AMRAP – Reps)
Partner WOD

(4)AMRAP
Partner Push Ups

REST 2 Minutes

Metcon (AMRAP – Reps)
Partner WOD

(4)AMRAP
Farmer Carry

REST 2 Minutes

CrossFit WOD, February 1, 2019

02/02/2019

Fitness
Metcon (Time)
800m Run
20 Ring Row
25 Medball Clean and Jerk

Level 1
Metcon (Time)
1 Mile Run
30 Pull Ups
50 Clean and Jerk(95/65)

Level 2
Bird Box (Time)
1 Mile Run
10 Rope Climbs
50 Clean and Jerk(135/95)

1 3 4 5