Archive Monthly Archives: October 2020
CrossFit WOD, October 20, 2020
10/20/2020
Deadlift (4 Sets 12 Reps)
Fitness
Metcon (Time)
3 Rounds for time:
100m Run
15 Russian KB Swing
100m Run
30 Sit Ups
(15 Minute CAP)
Level 1
Metcon (Time)
3 Rounds for time:
200m Run
30 Russian KB Swing(53/35)
200m Run
15 Hanging Knee Raises
(15 Minute CAP)
Level 2
Pumpkin (Time)
3 Rounds for time:
200m Run
30 Russian KB Swing(70/44)
200m Run
15 TTB
(15 Minute CAP)
CrossFit WOD, October 19, 2020
10/19/2020
Fitness
Metcon (Time)
(10 Minute CAP)
5 Rounds:
7 Thrusters(45/35)
21 Single Unders
5 Rounds:
7 Thrusters(45/35)
21 Single Unders
REST 2:00
(10 Minute CAP)
5 Rounds:
8 Calorie Bike
8 Burpee Box Step Ups
Level 1
Metcon (Time)
(10 Minute CAP)
10 Rounds:
7 Thrusters(45/35)
35 Single Unders
10 Rounds:
7 Thrusters(45/35)
35 Single Unders
REST 2:00
(10 Minute CAP)
5 Rounds:
10 Calorie Bike
10 Burpee Box Jump(20/20)
Level 2
Jack The Ripper (Time)
(10 Minute CAP)
10 Rounds:
7 Thrusters(75/55)
21 Double Unders
10 Rounds:
7 Thrusters(75/55)
21 Double Unders
REST 2:00
(10 Minute CAP)
5 Rounds:
10 Calorie Bike
15 Burpee Box Jump Over(24/20)
CrossFit WOD, October 17, 2020
10/17/2020
Fitness
Metcon (Time)
30 Calorie Assault Bike
50 Bench Press
30 Calorie Bike
40 Front Squat
30 Calorie Bike
30 Push Jerks
30 Calorie Bike
50 Bench Press
30 Calorie Bike
40 Front Squat
30 Calorie Bike
30 Push Jerks
30 Calorie Bike
Level 1
Metcon (Time)
50/40 Calorie Assault Bike
100 Bench Press(95/65)
50/40 Calorie Bike
75 Front Squat(95/65)
50/40 Calorie Bike
50 Push Jerks(95/65)
50/40 Calorie Bike
100 Bench Press(95/65)
50/40 Calorie Bike
75 Front Squat(95/65)
50/40 Calorie Bike
50 Push Jerks(95/65)
50/40 Calorie Bike
Level 2
Thriller (Time)
50 Calorie Assault Bike
100 Bench Press(135/95)
50 Calorie Bike
75 Front Squat(135/95)
50 Calorie Bike
50 Push Jerks(135/95)
50 Calorie Bike
100 Bench Press(135/95)
50 Calorie Bike
75 Front Squat(135/95)
50 Calorie Bike
50 Push Jerks(135/95)
50 Calorie Bike
CrossFit WOD, October 16, 2020
10/16/2020
Fitness
Metcon (Time)
15-12-9-6-3
Hang Power Clean(45/35)
Toes-to-Rig
50 ft. Bear Crawl after each round.
Hang Power Clean(45/35)
Toes-to-Rig
50 ft. Bear Crawl after each round.
Level 1
Metcon (Time)
21-18-15-12-9-6-3
Hang Power Clean(75/55)
Hanging Knee Raises
50 ft. Bear Crawl after each round.
Hang Power Clean(75/55)
Hanging Knee Raises
50 ft. Bear Crawl after each round.
Level 2
Nightmare on Elm St. (Time)
21-18-15-12-9-6-3
Hang Power Clean(115/75)
TTB
25 ft. HS Walk after each round.
Hang Power Clean(115/75)
TTB
25 ft. HS Walk after each round.
CrossFit WOD, October 15, 2020
10/15/2020
Fitness
2 Mile Run (Time)
Max Effort
Level 1
Level 2
5k Run (Time)
Max Effort 5k Run