Archive Monthly Archives: February 2020

CrossFit WOD, February 18, 2020

02/18/2020

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP
12 Toes-To-Rig
8 DB Clean & Jerk
12 Lunges

Level 1
Metcon (AMRAP – Rounds and Reps)
(18)AMRAP
15 Hanging Knee Raises
12 DB Clean & Jerk(40/25)
90ft. DB FR Lunge(40/25)

Level 2
LAVA (AMRAP – Rounds and Reps)
(18)AMRAP
15 TTB
12 DB Clean & Jerk(50/35)
90ft. DB FR Lunge(50/35)

CrossFit WOD, February 17, 2020

02/17/2020

Pull Ups EMOM (Week 3 of 4) (Max reps)
(10) EMOM

7 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)
7,6,5,4,3,2,1
Burpee Box Step Over(20/16)
100m Run between sets

Level 1
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Burpee Box Jump Over(24/20)
100m Run between sets

Level 2
My Kinda Party (Time)
10,9,8,7,6,5,4,3,2,1
Burpee Box Jump Over(30/24)
100m Run between sets

CrossFit WOD, February 15, 2020

02/15/2020

Fitness
Metcon (Time)
Partner WOD:

3 Rounds:

20 Bench Press
10 Devils Press

Level 1
Metcon (Time)
Partner WOD:

5 Rounds:

30 Bench Press(95/65)
20 Devils Press(40/25)

Level 2
Back Draft (Time)
Partner WOD:

5 Rounds:

30 Bench Press(135/95)
20 Devils Press(50/35)

CrossFit WOD, February 14, 2020

02/14/2020

Fitness
Metcon (Time)
Partner WOD:

800m Run(200m Relays)

10 Rounds:
12 Air Squat
8 Push Press
4 Ring Rows

800m Run Together ๐Ÿ™‚

Level 1
Metcon (Time)
Partner WOD:

1 Mile Run(400m Relays)

20 Rounds:
15 Air Squat
10 Push Jerk(95/65)
5 Pull Ups

1 Mile Run Together ๐Ÿ™‚

Level 2
CUPID (Time)
Partner WOD:

1 Mile Run(400m Relays)

20 Rounds:
15 Air Squat
10 Push Jerk(115/75)
1 Rope Climb

1 Mile Run Together ๐Ÿ™‚

CrossFit WOD, February 13, 2020

02/13/2020

Fitness
Metcon (Time)
For Time: 10 Minute CAP!

5 Rounds:
8/5 Calorie Bike
5 KB Deadlifts

REST 5 Minutes

For Time: 10 Minute CAP!

5 Rounds:
8/5 Calorie Row
10 Sit Ups

Level 1
Metcon (Time)
For Time: 10 Minute CAP!

10 Rounds:
8/5 Calorie Bike
5 Deadlifts(135/95)

REST 5 Minutes

For Time: 10 Minute CAP!

10 Rounds:
8/5 Calorie Row
15 Sit Ups

Level 2
Liquid Nails (Time)
For Time: 10 Minute CAP!

10 Rounds:
10/7 Calorie Bike
5 Deadlifts(225/155)

REST 5 Minutes

For Time: 10 Minute CAP!

10 Rounds:
10/7 Calorie Row
20 Sit Ups