Archive Monthly Archives: March 2020

CrossFit WOD, March 31, 2020

03/31/2020

Fitness
AT HOME WOD FITNESS (AMRAP – Reps)
(10)AMRAP

30 High Knees or Singles
2 Step Back Lunges
30 High Knees or Singles
4 Step Back Lunges

Ascending by 2’s on Lunges

AT HOME ADVANCED (AMRAP – Reps)
(10)AMRAP

50 High Knees or 30 Double Unders
2 Jumping Lunges
50 High Knees or 30 Double Unders
4 Jumping Lunges

Ascending By 2’s on Lunges

Ex. 2.4.6.8.10 Etc….

Level 1
Metcon (Time)
For Time:

70 Single Under, 1 Power Clean + 2 Front Rack Lunge(1R + 1L)
70 Single Under ,2 Power Clean+2 Front Rack Lunge
70 Single Under ,3 Power Clean+2 Front Rack Lunge
70 Single Under ,4 Power Clean+2 Front Rack Lunge
70 Single Under ,5 Power Clean+2 Front Rack Lunge
70 Single Under ,6 Power Clean+2 Front Rack Lunge
70 Single Under ,7 Power Clean+2 Front Rack Lunge
70 Single Under ,8 Power Clean+2 Front Rack Lunge
70 Single Under ,9 Power Clean+2 Front Rack Lunge
70 Single Under ,10 Power Clean+2 Front Rack Lunge

Barbell Weight(75/55)

Level 2
Buzz Light Year (Time)
For Time:

35 Double Under, 1 Power Clean+2 Front Rack Lunge(1 R + 1 L)
35 Double Under ,2 Power Clean+2 Front Rack Lunge
35 Double Under ,3 Power Clean+2 Front Rack Lunge
35 Double Under ,4 Power Clean+2 Front Rack Lunge
35 Double Under ,5 Power Clean+2 Front Rack Lunge
35 Double Under ,6 Power Clean+2 Front Rack Lunge
35 Double Under ,7 Power Clean+2 Front Rack Lunge
35 Double Under ,8 Power Clean+2 Front Rack Lunge
35 Double Under ,9 Power Clean+2 Front Rack Lunge
35 Double Under ,10 Power Clean+2 Front Rack Lunge

Barbell Weight(115/75)

CrossFit WOD, March 30, 2020

03/30/20

Fitness
AT HOME FITNESS (Time)
30 Rounds for Time:

1 Burpee
2 Knee Push Up
3 Sit Ups
4 Jumping Jack
5 Mountain Climbers

AT HOME ADVANCED (Time)
50 Rounds for Time:

1 Butt Slap Burpee
2 Hand Release Push Up
3 Sit Ups
4 Jumping Jacks
5 Mountain Climbers(2 ct.)

Level 1
Metcon (Time)
30 Rounds for Time:

1 Butt slap Burpee
2 Hand Release Push Up
3 Hanging Knee Raises
4 Medball Slam(20/14)
10 Single Unders

Level 2
Olaf (Time)
30 Rounds for Time:

1 Burpee Box Jump(30/24)
2 Handstand Push Up
3 TTB
4 Medball Slam(20/14)
5 Double Unders

CrossFit WOD, March 29, 2020

03/29/2020

Fitness
AT HOME WOD FITNESS (Time)
90 Jump Squats
60 Bent Over Row(30 each arm)
30 Clean and Jerks

AT HOME WOD ADVANCED (Time)
150 Jump Squats
50 Pull up or 100 Bent Over Row(50 each arm)
30 Clean and Jerks

Break up however you want ๐Ÿ™‚

Level 1
Metcon (Time)
90 Wall Balls(20/14)
45 Pull Ups or Ring Rows
30 Clean and Jerk(95/65)

Break up however you want ๐Ÿ™‚

Level 2
Lion King (Time)
120 Wall Balls(20/14)
60 Pull Ups
30 Clean and Jerk(135/95)

Break up however you want ๐Ÿ™‚

CrossFit WOD, March 28, 2020

03/28/2020

Fitness
AT HOME WOD FITNESS (Time)
90 Jump Squats
60 Bent Over Row(30 each arm)
30 Clean and Jerks
AT HOME WOD ADVANCED (Time)
150 Jump Squats
50 Pull up or 100 Bent Over Row(50 each arm)
30 Clean and Jerks

Break up however you want ๐Ÿ™‚

Level 1
Metcon (Time)
90 Wall Balls(20/14)
45 Pull Ups or Ring Rows
30 Clean and Jerk(95/65)

Break up however you want ๐Ÿ™‚

Level 2
Lion King (Time)
120 Wall Balls(20/14)
60 Pull Ups
30 Clean and Jerk(135/95)

Break up however you want ๐Ÿ™‚

CrossFit WOD, March 27, 2020

03/27/2020

Fitness
AT HOME WOD FITNESS (Time)
5 Rounds

1:00 RUN(:30 out :30 Back)
9 Odd Object Deadlift
6 Burpees

AT HOME WOD ADVANCED (Time)
5 Rounds

2:00 RUN(1:00 out 1:00 Back)
15 Odd Object Deadlift
12 Burpee Over Object

Level 1
Metcon (Time)
5 Rounds:

200m Run
15 Deadlift(135/95)
12 Bar Facing Burpee

Level 2
COCO (Time)
5 Rounds:

400m Run
15 Deadlift(225/155)
12 Bar Facing Burpee

Run SUB
500m Row
500m Ski
30 Calorie Assault Bike
1:30 High Knees

1 2 3 6