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

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

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

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

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

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

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.

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.

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.

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