Archive Monthly Archives: February 2020

CrossFit WOD, February 6, 2020

02/06/2020

Fitness
Metcon (AMRAP – Reps)
2-(4)AMRAP
250m Row
Max Burpee Step Up

2-(4)AMRAP
200m Run
Max Burpee Jumping Pull Up

Level 1
Metcon (AMRAP – Reps)
4-(4)AMRAP
500/400m Row
Max Burpee Box Step Over(24/20)

4-(4)AMRAP
300m Run
Max Burpee Pull Up

Level 2
Burpee Purgatory (AMRAP – Reps)
4-(4)AMRAP
500/400m Row
Max Burpee Box Jump Over(24/20)

4-(4)AMRAP
400m Run
Max Burpee Pull Up

CrossFit WOD, February 5, 2020

02/05/2020

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP
5 Bench Press
5 Power Clean

REST 3 Minutes

(10)AMRAP
5 Russian KBS
10 Knee Push Ups

Level 1
Metcon (AMRAP – Reps)
(10)AMRAP
5 Bench Press(95/65)
5 Power Clean(95/65)

REST 3 Minutes

(10)AMRAP
15 Russian KBS(53/35)
20 Push Ups

REST 3 Minutes

(10)AMRAP
75 Single Unders
5 Devils Press(40/25)

Level 2
Ground Hog Day (AMRAP – Reps)
(10)AMRAP
5 Bench Press(135/95)
5 Power Clean(135/95)

REST 3 Minutes

(10)AMRAP
15 Russian KBS(70/44)
20 Push Ups

REST 3 Minutes

(10)AMRAP

50 Double Unders
5 Devils Press(50/35)

CrossFit WOD, February 4, 2020

02/04/2020

Fitness
Metcon (Time)
1-2-3-4-5-6-7
Toes-To-Rig
2-4-6-8-10-12-14
Lunges

Level 1
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Hanging Knee Raises
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges(75/55)

Level 2
Splinter (Time)
1-2-3-4-5-6-7-8-9-10
Toes-To-Bar
2-4-6-8-10-12-14-16-18-20
Front Rack Lunges(95/65)

CrossFit WOD, February 3, 2020

02/03/2020

Pull Ups EMOM (Week 1 of 4) (Max reps)
(10) EMOM
4 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.

Scoring will be total reps complete for emom. For example if you complete the EMOM today your score will be 40. If you miss 1 rep it would be 39 etc……

Fitness
Metcon (AMRAP – Reps)
AFAP in 15 Minutes…

100m Farmers Carry
4 DB Hang Squat Clean
10 Air Squats
100m Farmers Carry
8 DB Hang Squat Clean
10 Air Squats
100m Farmers Carry
12 DB Hang Squat Clean
10 Air Squats

ETC…….

Level 1
Metcon (AMRAP – Reps)
AFAP in 20 Minutes…

100m Farmers Carry(40/25)
4 DB Hang Squat Clean(40/25)
12 Wall Balls(20/14)
100m Farmers Carry(40/25)
8 DB Hang Squat Clean(40/25)
12 Wall Balls(20/14)
100m Farmers Carry(40/25)
12 DB Hang Squat Clean(40/25)
12 Wall Balls(20/14)

ETC…….

Level 2
Party Pooper (AMRAP – Reps)
AFAP in 20 Minutes…

100m Farmers Carry(50/35)
4 DB Hang Squat Clean(50/35)
20 Wall Balls(20/14)
100m Farmers Carry(50/35)
8 DB Hang Squat Clean(50/35)
20 Wall Balls(20/14)
100m Farmers Carry(50/35)
12 DB Hang Squat Clean(50/35)
20 Wall Balls(20/14)

ETC…….

CrossFit WOD, February 1, 2020

02/01/2020

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

You Go I Go Full Rounds:

8/6 Calorie Row
8 DB Hang Snatch
4 Jumping Chest to Bar Pull Ups

Level 1
Metcon (AMRAP – Rounds and Reps)
(24)AMRAP

You Go I Go Full Rounds:

13/9 Calorie Row
8 DB Hang Snatch(40/25)
3 Box Bar Muscle Ups

Level 2
MAMBA (AMRAP – Rounds and Reps)
(24)AMRAP

You Go I Go Full Rounds:

13/9 Calorie Row
8 DB Hang Snatch(50/35)
3 Bar Muscle Ups

RIP KOBE

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