Archive Monthly Archives: February 2020

CrossFit WOD, February 12, 2020

02/12/2020

Fitness
Metcon (Time)
For Time:

400m Run
20 Knee Push Ups
20 Box Step Ups
200m Run
14 Knee Push Ups
14 Box Step Ups
100m Run
8 Knee Push Ups
8 Box Step Ups

Level 1
Metcon (Time)
For Time:

800m Run
40 Hand Release Push Ups
20 DB Box Step Ups(40/25)
400m Run
30 Hand Release Push Ups
15 DB Box Step Ups(40/25)
200m Run
20 Hand Release Push Ups
10 DB Box Step Ups(40/25)

Box Height: 20′ for everyone!!!

Level 2
Free Spirit (Time)
For Time:

800m Run
40 Plyo Push Ups(45/15)
20 DB Box Step Overs(50/35)
400m Run
30 Plyo Push Ups(45/15)
15 DB Box Step Overs(50/35)
200m Run
20 Plyo Push Ups(45/15)
10 DB Box Step Overs(50/35)

Box Height: 20′ for everyone!!!

CrossFit WOD, February 11, 2020

02/11/2020

Fitness
Metcon (Time)
For Time:

12-9-6

PVC OHS

*30 Single Unders after each set.

Directly into:

12-9-6

Front Squat(Barbell)

*30 Single Unders after each set.

Level 1
Metcon (Time)
For Time:

21-15-9

OHS(75/55)

*30 Double Unders after each set.

Directly into:

21-15-9

Front Squat(95/65)

*30 Double Unders after each set.

Level 2
Ninja Turtles (Time)
For Time:

21-15-9

OHS(115/75)

*50 Double Unders after each set.

Directly into:

21-15-9

Front Squat(135/95)

*50 Double Unders after each set.

CrossFit WOD, February 10, 2020

02/10/2020

Pull Ups EMOM (Week 2 of 4) (Max reps)
(10) EMOM

5 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 (AMRAP – Rounds)
3-3 Minute AMRAPS

1 Clean and Jerk
3 Burpee
6 Lunges

1 Minute REST Between AMRAPS.

Level 1
Metcon (AMRAP – Rounds)
5-3 Minute AMRAPS

2 Clean and Jerk(95/65)
4 Bar Facing Burpee
8 JUmping Lunges

1 Minute REST Between AMRAPS.

Level 2
Hot One (AMRAP – Rounds)
5-3 Minute AMRAPS

2 Clean and Jerk(135/95)
4 Bar Facing Burpee
8 Jumping Lunges

1 Minute REST Between AMRAPS.

Cheif Style Workout!

*Score is only the total number of COMPLETE rounds! Put Rounds & Reps in comment for a tie breaker on the last round!

🙂 Have Fun!

CrossFit WOD, February 8, 2020

02/08/2020

Fitness
Metcon (Time)
40-30-20-10
Synchro KB Deadlifts:

20-16-12-8
DB Strict Press

200m Run if KB is dropped.

Level 1
Metcon (Time)
50-40-30-20-10
Deadlifts:
R1: 95/65
R2: 135/95
R3: 185/155
R4: 225/155
R5: 275/185

30-24-18-12-6
DB Strict Press(40/25)

200m Run if bar is dropped.

Level 2
Take a Lap (Time)
50-40-30-20-10
Synchro Deadlifts:
R1: 185/125
R2: 225/155
R3: 275/185
R4: 315/225
R5: 365/275

30-24-18-12-6
Handstand Push Ups

200m Run if bar is dropped.

CrossFit WOD, February 7, 2020

02/07/2020

Fitness
Metcon (Time)
12-9-6
Calorie Assault Bike
Thrusters

Level 1
Metcon (Time)
27-21-15-9

Calorie Assault Bike
Thrusters(75/55)

Level 2
Nighty Night (Time)
27-21-15-9

Calorie Assault Bike
Thrusters(95/65)