Archive Monthly Archives: October 2019

CrossFit WOD, October 19, 2019

BABZ

Fitness
Metcon (AMRAP – Reps)
(15)AMRAP

Partner A: 100m Run

Partner B: 5 Hang Power Clean
10 Lunges
5 Ring Rows

Level 1
Metcon (AMRAP – Reps)
(30)AMRAP

Partner A: 300m Run

Partner B: 9 Power Cleans(115/75)
6 Front Rack Lunge
3 Rope Pull Ups

Level 2
Metcon (AMRAP – Reps)
AMRAP (30)

Partner A: 400m Run

Partner B: 9 Power Cleans (155/105)
6 Front Rack Lunge
3 Rope Climb

CrossFit WOD, October 18, 2019

10/18/2019

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

CrossFit WOD, October 17, 2019

10/17/2019

Fitness
Metcon (AMRAP – Reps)
(20)EMOM

Odd: 7/5 Calorie Row
Even: 9 Russian KBS

Level 1
Metcon (AMRAP – Reps)
(20)EMOM

Odd: 12/9 Calorie Row
Even: 10 KBS(53/35)

Level 2
CLICK (AMRAP – Reps)
(20)EMOM

Odd: 15/12 Calorie Row
Even: 12 KBS(70/44)

CrossFit WOD, October 16, 2019

10/16/2019

Deadlift (Build to a Heavy set of 5)

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

6 DB Strict Press
9 DB Deadlift
30 Single Unders

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

6 DB Strict Press(40/25)
9 Deadlift(185/125)
30 Double Unders/ 60 Singles

Level 2
Mr. Deeds (AMRAP – Rounds and Reps)
(12)AMRAP

6 Handstand Push Ups
9 Deadlift(225/155)
30 Double Unders

CrossFit WOD, October 15, 2019

10/15/2019

Fitness
Metcon (Time)
10-8-6-4-2

Medball Clean

*100m run after each

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean(95/65)

*200m run after each

Level 2
Water Boy (Time)
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean(135/95)

*200m run after each