Archive Monthly Archives: August 2020

CrossFit WOD, August 31, 2020

08/31/2020

Back Squat Week 6 of 8 (4 Sets 8 Reps)
30 @ 25%
20 @ 50%
15 @ 60%
10 @ 70%
4 x 8 @ 75%

Fitness
Metcon (AMRAP – Reps)
Death By Wall Balls

Start with 3 Reps & add 1 every minute until failure!

Level 1

Level 2
Dr. Pepper (AMRAP – Reps)
Death By Wall Balls(20/14)

Start with 3 Reps & add 1 every minute until failure!

CrossFit WOD, August 29, 2020

08/29/2020

Fitness

Level 1
Metcon (AMRAP – Reps)
Teams of 3:

(7)AMRAP

50 Bench Press(75/55)
50 Bench Press(95/65)
Max Bench(115/75)

-REST 3 Minutes-

(7)AMRAP

50 Squat(95/65)
50 Squat(135/95)
Max Squat(185/125)

-REST 3 Minutes-

(7)AMRAP

50 Deadlift(135/95)
50 Deadlift(185/125)
Max Deadlift(225/155)

Level 2
All-Stars (AMRAP – Reps)
Teams of 3:

(7)AMRAP

50 Bench Press(95/65)
50 Bench Press(135/95)
Max Bench(185/125)

-REST 3 Minutes-

(7)AMRAP

50 Squat(135/95)
50 Squat(185/125)
Max Squat(225/155)

-REST 3 Minutes-

(7)AMRAP

50 Deadlift(225/155)
50 Deadlift(275/185)
Max Deadlift(315/205)

CrossFit WOD, August 28, 2020

08/28/2020

Overhead Squat (5 Sets of 5 Reps)

Fitness
Metcon (Time)
(10)AMRAP
10 Step Back Lunges
3 Burpee Jumping Pull Ups

*Increase By 1 Rep Each Round on Burpee Pull Ups

Level 1

Level 2
Salt & Pepper (AMRAP – Reps)
(10)AMRAP
20 Jumping Lunges
3 Burpee Pull Ups

*Increase By 1 Rep Each Round on Burpee Pull Ups

CrossFit WOD, August 27, 2020

08/27/2020

Fitness
Metcon (Time)
10 Power Cleans
10 Box Jumps
100m Run
8 Power Cleans
8 Box Jumps
100m Run
6 Power Cleans
6 Box Jumps
100m Run
4 Power Cleans
4 Box Jumps
100m Run
2 Power Cleans
2 Box Jumps
100m Run

Increase weight as comfortable.

Level 1
Metcon (Time)
10 Power Cleans(75/55)
10 Box Jumps(24/20)
200m Run
8 Power Cleans(95/65)
8 Box Jumps(24/20)
200m Run
6 Power Cleans(115/75)
6 Box Jumps(24/20)
200m Run
4 Power Cleans(135/95)
4 Box Jumps(24/20)
200m Run
2 Power Cleans(155/105)
2 Box Jumps(24/20)
200m Run

Level 2
Tom & Jerry (Time)
10 Power Cleans(95/65)
10 Box Jumps(30/24)
200m Run
8 Power Cleans(135/95)
8 Box Jumps(30/24)
200m Run
6 Power Cleans(155/105)
6 Box Jumps(30/24)
200m Run
4 Power Cleans(185/125)
4 Box Jumps(30/24)
200m Run
2 Power Cleans(225/155)
2 Box Jumps(30/24)
200m Run

CrossFit WOD, August 26, 2020

08/26/2020

Fitness
Metcon
2 Rounds of:

(3)EMOM
10 Push Press

(3)EMOM
9/7 Calorie Bike

(3)EMOM
10 DB Snatch

REST 3:00 B/T Rounds

Level 1
Metcon
2 Rounds of:

(3)EMOM
10 Push Press(95/65)

(3)EMOM
12/9 Calorie Bike

(3)EMOM
16 DB Snatch(40/25)

REST 3:00 B/T Rounds

Level 2
Bonnie & Clyde
2 Rounds of:

(3)EMOM
10 Push Press(115/75)

(3)EMOM
15/12 Calorie Bike

(3)EMOM
16 DB Snatch(50/35)(Alt.)

REST 3:00 B/T Rounds

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