Archive Monthly Archives: October 2020

CrossFit WOD, October 31, 2020

10/31/2020

BEE BEE (Time)
40 T2B
10 Clean and Jerk (115/75)
40 Wall-balls (20/14)
8 Clean and Jerk (115/75)
40 KBS (53/35)
6 Clean and Jerk (115/75)
40 Double-Unders
4 Clean and Jerk (115/75)
40 Box Jump (24/20)
2 Clean and Jerk (115/75)

CrossFit WOD, October 30, 2020

10/30/2020

Fitness
Metcon (Time)
400m Run

5 Rounds of
12 Air Squats
8 Knee Push Ups
4 Ring Rows

400m Run

Level 1
Metcon (Time)
800m Run

10 Rounds of
15 Air Squats
10 Push Ups
1 Rope Climb or 5 Banded Pull Ups

800m Run

Level 2
Haunted (Time)
1 Mile Run

10 Rounds of
15 Air Squats
10 Push Ups
1 Rope Climb

1 Mile Run

Rx+ = VEST

CrossFit WOD, October 29, 2020

10/29/2020

Fitness
Metcon (AMRAP – Reps)
Tabata(8 Rounds)

:20 Work :10 REST

1 Minute REST after each Tabata.

Rowing for Calories
Alt. Leg Bent Knee V-Ups
Box Step Ups(20/16)
Sit Ups
DB Snatch
Tuck Rocks

Level 1
Metcon (AMRAP – Reps)
Tabata(8 Rounds)

:20 Work :10 REST

1 Minute REST after each Tabata.

Rowing for Calories
Alt. Leg V-Ups
Box Step Ups(40/25)(20/16)
Sit Ups
DB Snatch(40/25)
Hollow Rocks

Level 2
Scream (AMRAP – Reps)
Tabata(8 Rounds)

:20 Work :10 REST

1 Minute REST after each Tabata.

Rowing for Calories
Alt. Leg V-Ups
Box Step Ups(50/35)(24/20)
Sit Ups
DB Snatch(50/35)
Hollow Rocks

CrossFit WOD, October 28, 2020

10/28/2020

Fitness
Metcon (Time)
5 Rounds for time:

200m Run
10 PVC Front Squat
5 PVC Facing Burpee

Level 1
Metcon (Time)
5 Rounds for time:

300m Run
15 Front Squat(95/65)
15 Bar Facing Burpee

Level 2
Zombie Nancy (Time)
5 Rounds for time:

400m Run
15 Front Squat(115/75)
15 Bar Facing Burpee

CrossFit WOD, October 27, 2020

10/27/2020

Fitness
Metcon (AMRAP – Reps)
6 Rounds
1:30 on 1:30 Off

Odd:
12/9 Calorie Assault Bike
Max Jumping Pull Ups

Even:
12/9 Calorie Assault Bike
Max Push Press(45/35)

Level 1
Metcon (AMRAP – Reps)
10 Rounds
1:30 on 1:30 Off

Odd:
17/12 Calorie Assault Bike
Max Jumping Pull Ups

Even:
17/12 Calorie Assault Bike
Max Push Press(75/55)

Level 2
Vampire Blood (AMRAP – Reps)
10 Rounds
1:30 on 1:30 Off

Odd:
21/15 Calorie Assault Bike
Max Pull Ups

Even:
21/15 Calorie Assault Bike
Max Push Press(95/65)

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