Archive Monthly Archives: October 2019

CrossFit WOD, October 8, 2019

10/08/2019

Fitness
Metcon (AMRAP – Reps)
5 Rounds 1:30 on 1:30 Off

3 Sumodeadlift
6 Step Over

Max Burpees in remaining time.

Score is total number of burpees.

Level 1
Metcon (AMRAP – Reps)

5 Rounds 2:00 on 1:00 Off

3 Sumodeadlift @85%
6 Box Jump Over(24/20)

Max Burpees to target in remaining time.

Score is total number of burpees.

Level 2
Mordor (AMRAP – Reps)

5 Rounds 2:00 on 1:00 Off

5 Sumodeadlift @85%
8 Box Jump Over(24/20)

Max Burpees to target in remaining time.

Score is total number of burpees.

CrossFit WOD, October 7, 2019

10/07/2019

Power Snatch + OHS (Build to a heavy complex)
1 Power Snatch + 1 Overhead Squat

Fitness
Metcon (Time)
15-12-9

PVC Overhead Squat
Jumping Pull Ups

Level 1
Metcon (Time)
For Time:

21-15-9

Overhead Squats(75/55)
Pull Ups

Level 2
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

CrossFit WOD, October 5, 2019

10/05/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
Partner WOD

(12)AMRAP

You Go I Go Full Rounds

100m Row
10 Air Squats
10 Box or Plate Step Ups

Level 1
Metcon (AMRAP – Rounds and Reps)
Partner WOD

(20)AMRAP

You Go I Go Full Rounds

100m Row
10 Thrusters(75/55)
10 Box Jump(20)

Level 2
Trunks (AMRAP – Rounds and Reps)
Partner WOD

(20)AMRAP

You Go I Go Full Rounds

100m Row
10 Thrusters(95/65)
10 Box Jump Over(24/20)

CrossFit WOD, October 4, 2019

10/04/2019

Fitness
Metcon (Time)
12-10-8

Single Arm Alternating Devils Press

50Ft. Walking Lunge after each set.

Level 1
Metcon (Time)
30-20-10

Single Arm Alternating Devils Press(35/20)

50Ft. Front Rack Walking Lunge after each set.

Level 2
Gohan (Time)
30-20-10

Single Arm Alternating Devils Press(45/30)
100Ft. Front Rack Walking Lunge after each set.

CrossFit WOD, October 3, 2019

10/03/2019

Fitness
Metcon (Time)
3 Rounds for Time:

40 Single Unders
12 Toes-to-Rig
9 Knee Push Up
6 Hang Power Clean

Level 1
Metcon (Time)
3 Rounds for Time:

75 Single Unders
21 Hanging Knee Raise
15 Hand Release Push Up
9 Power Clean(135/95)

Level 2
Vegeta (Time)
3 Rounds for Time:

50 Double Unders
21 TTB
15 Handstand Push Up
9 Power Clean(185/125)