Archive Monthly Archives: February 2020

CrossFit WOD, February 24, 2020

02/24/2020

Pull Ups EMOM (Week 4 of 4) Final Week! (Max reps)
(10) EMOM
8-10 Pull Ups On the Minute

Athlete can choose to either work on:

STRICT
STRICT BANDED
KIPPING
BUTTERFLY

Whichever variation athlete chooses they must stick with for the next 4 weeks.

Fitness
Metcon (Time)
30 Clean and Jerks

Level 1
Metcon (Time)
30 Clean and Jerks(95/65)

Level 2
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

CrossFit WOD, February 22, 2020

02/22/2020

Fitness
Metcon (Time)
PARTNER WOD:

30/20 Calorie Bike
50 Sit Ups
30/20 Calorie Bike
40 Tucked Rocks
30/20 Calorie Bike
30 V-Ups
30/20 Calorie Bike
20 Medball Sit Ups
30/20 Calorie Bike
1:00 Plank(together)

Level 1
Metcon (Time)
PARTNER WOD:

40/30 Calorie Bike
100 Sit Ups
40/30 Calorie Bike
80 Hollow Rocks
40/30 Calorie Bike
60 V-Ups
40/30 Calorie Bike
40 Weighted Sit Ups(40/25)
40/30 Calorie Bike
20 Wall Walks

Level 2
ABS of STEEL (Time)
PARTNER WOD:

50/40 Calorie Bike
150 Sit Ups
50/40 Calorie Bike
120 Hollow Rocks
50/40 Calorie Bike
90 V-Ups
50/40 Calorie Bike
60 Weighted Sit Ups(50/35)
50/40 Calorie Bike
30 Wall Walks

CrossFit WOD, February 21, 2020

02/21/2020

Fitness
Metcon (Time)
20 Air Squats
10 Knee Push Ups
20 Air Squats
10 KB SDHP
20 Air Squats
10 KB Swing
20 Air Squats
10 Hang Power Clean

Get as Far as Possible in 5 Minutes.

REST 2 Minutes

Get as Far as Possible in 10 Minutes.

Rest 2 Minutes.

Finish the WOD

Level 1
Metcon (Time)
40 Air Squats
30 Push Ups
40 Air Squats
30 SDHP(75/55)
40 Air Squats
30 KBS(53/35)
40 Air Squats
30 Hang Power Clean(75/55)

Get as Far as Possible in 5 Minutes.

REST 2 Minutes

Get as Far as Possible in 10 Minutes.

Rest 2 Minutes.

Finish the WOD

Level 2
REPLAY (Time)
40 Air Squats
30 Push Ups
40 Air Squats
30 SDHP(95/65)
40 Air Squats
30 KBS(70/44)
40 Air Squats
30 Hang Power Clean(95/65)

Get as Far as Possible in 5 Minutes.

REST 2 Minutes

Get as Far as Possible in 10 Minutes.

Rest 2 Minutes.

Finish the WOD

CrossFit WOD, February 20, 2020

02/20/2020

Fitness
Metcon (Time)
4 Rounds for time:

200m Run
5 Hang Power Snatch
50 Ft. Bear Crawl

Level 1
Metcon (Time)
4 Rounds for Time:

400m Run
10 Power Snatch(75/55)
100 Ft. Bear Crawl

Level 2
Circus (Time)
4 Rounds for Time:

400m Run
10 Power Snatch(115/75)
50 Ft. HS Walk

CrossFit WOD, February 19, 2020

02/19/2020

1000m Row (Time)
Max Effort 1000m Row

Fitness
Metcon (Time)
120 Single Unders
40 Medball Squats
20 Calorie Assault Bike

Level 1
Metcon (Time)
240 Single Unders
80 Wall Balls(20/14)
40/35 Calorie Bike

Level 2
DRIP (Time)
150 Double Unders
100 Wall Balls(20/14)
50/40 Calorie Assault Bike

1 2 3 4 5