Archive Monthly Archives: October 2019

CrossFit WOD, October 14, 2019

10/14/2019

Fitness
Metcon (Time)
2 Sets:

25 Air Squat
8 Burpee Step Up
25 Sit Ups
8 Burpee Step Up

Rest 3:00 Between sets

Level 1
Metcon (Time)
2 Sets:

35 Wall Balls(20/14)
15 Burpee Box Jump Over(24/20)
35 Hanging Knee Raises
15 Burpee Box Jump Over(24/20)

Rest 3:00 Between Sets

Level 2
Happy Gilmore (Time)
2 Sets:

35 Wall Balls(20/14)
15 Burpee Box Jump Over(24/20)
35 TTB
15 Burpee Box Jump Over(24/20)

Rest 3:00 Between Sets

CrossFit WOD, October 12, 2019

10/12/2019

Fitness
Metcon (Time)
PARTNER WOD:

400m Run(100m Relay)
30 Back Squat
30 Bench Press
400m Run(100m Relay)
30 Back Squat
30 Bench Press
400m Run(100m Relay)
10 Back Squat
10 Bench Press

Level 1
Metcon (Time)
PARTNER WOD:

800m Run(200m Relay)
60 Back Squat(95/65)
60 Bench Press(95/65)
800m Run(200m Relay)
40 Back Squat(95/65)
40 Bench Press(95/65)
800m Run(200m Relay)
20 Back Squat(95/65)
20 Bench Press(95/65)

Level 2
COFFEE With a Friend (Time)
PARTNER WOD:

800m Run(200m Relay)
60 Back Squat(135/95)
60 Bench Press(135/95)
800m Run(200m Relay)
40 Back Squat(135/95)
40 Bench Press(135/95)
800m Run(200m Relay)
20 Back Squat(135/95)
20 Bench Press(135/95)

CrossFit WOD, October 11, 2019

10/11/2019

Fitness
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Level 1

Level 2
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

CrossFit WOD, October 10, 2019

10/10/2019

1 1/4 Front Squat (3 Rep Build to a Heavy)
Descend to bottom of squat then ascend past parallel, then back down to bottom of squat before standing back up to full extension.
Metcon (AMRAP – Reps)
Tabata(8 Rounds)

:20 Off
:10 On

1 Minute Rest after each tabata.

Rowing for Meters
Knee Push Ups
Sit Ups

Rivendell (AMRAP – Reps)
Tabata(8 Rounds)

:20 On
:10 Off

1 Minute Rest after each tabata.

Rowing for Meters
Push Ups
Sit Ups

CrossFit WOD, October 9, 2019

10/09/2019

Fitness
Metcon (Time)
400m Farmers Carry

Every time you break 3 DB Shoulder to OH

Level 1
Metcon (Time)
900m Farmers Carry(40/25)

Every time you you break 5 DB Shoulder to OH

Level 2
Ring Wraith (Time)
900m Farmers Carry(50/35)

Every time you break 7 DB Shoulder to OH