Archive Monthly Archives: April 2019

CrossFit WOD, April 30, 2019

04/30/2019

Fitness
Metcon (Time)
Every 3 Minutes for 21 Minutes(7 Rounds)

3 Hang Power Snatch
6 Step Ups
100m Run

Score is Slowest Round.

Level 1
Metcon (Time)
Every 3 Minutes for 21 Minutes(7 Rounds)

3 Power Snatch(115/75)
5 Box Jumps(30/24)
200m Run

Score is slowest round.

Level 2
How High?! (Time)
Every 3 Minutes for 21 Minutes(7 Rounds)

3 Power Snatch(155/105)
5 Box Jumps(36/30)
200m Run

Score is Slowest Round.

CrossFit WOD, April 29, 2019

04/29/2019

Back Squat (5 x 3 As Heavy As Possible)

Fitness
Metcon (Time)
15-12-9

Push Press
Box Dips
Knee Push Ups

Level 1
Metcon (Time)
21-15-9

Push Press(95/65)
Ring or Bar Dip
Push Ups

18 Min Cap.

Level 2
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

CrossFit WOD, April 27, 2019

04/27/2019

Fitness
Metcon (Time)
Teams of 2:

40-30-20-10

RUN(400-300-200-100)
Sit Ups
Deadlift

Increasing Weight Each Round on Deadlift!

Level 1
Metcon (Time)
Teams of 2
50-40-30-20-10

RUN(600-400-300-200-100)
HKR
Deadlift

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

(35 Minute Time Cap.)

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

RUN(600-400-300-200-100)
TTB
Deadlift

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

(35 Minute Time Cap.)

CrossFit WOD, April 26, 2019

04/26/2019

Metcon (Time)
15-12-9

Thrusters
Jumping Pull Ups or Ring Rows

Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Heavy Fran (Time)
15-12-9

Thruster(135/95)
Chest to Bar Pull Up

Fitness

CrossFit WOD, April 25, 2019

04/25/2019

Fitness
Metcon (Time)
Teams of 2:

(25)Time Cap

100/75 Calorie Row
100 Step Ups

Remaining time Build to a Max OHS from the Rack.

Level 1
Metcon (Time)
Teams of 2:

(25)AMRAP

100/75 Calorie Row
75 Box Jumps(24/20)

Remaining Time Build to 1 Rep MAX OHS from the Ground.

Level 2
Tag Team (Time)
Teams of 2:

(25)AMRAP

100/75 Calorie Row
75 Box Jumps(30/24)

Remaining Time Both Build to 1 Rep MAX OHS from the Ground.

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