Archive Monthly Archives: January 2021

CrossFit WOD, January 30, 2021

01/26/2019

Fitness
Metcon (Time)
400m Run
40 Air Squats
30 Box Step Overs
20 DB Farmer Lunges
10 Renegade Rows

Level 1
Metcon (Time)
1000m Medball Run(14/10)
80 Wall Balls(14/10)
60 Medball Step Overs(20/20)
40 DB Farmer Lunges(40/25)
20 Renegade Rows(40/25)

Level 2
Low Tide (Time)
1000m Medball Run
80 Wall Balls(20/14)
60 Medball Step Overs(24/20)
40 DB Farmer Lunges(50/35)
20 Renegade Rows(50/35)

CrossFit WOD, January 29, 2021

01/25/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead

Level 1
Metcon (Time)
5 Rounds for time:

12 Deadlifts(115/75)
9 Hang Power Cleans(115/75)
6 Push Jerks(115/75)

Level 2
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, January 28, 2021

01/24/2019

Front Squat (Build to a heavy Triple)

Fitness
Metcon (Time)
3 Rounds for Time:

10 Ring Row
10 Goblet Squat
10 Burpee

Level 1
Metcon (Time)
3 Rounds for Time:

10 Pull Ups
10 Front Squats(135/95)
10 Bar Facing Burpee

Level 2
Satan’s Whiskers (Time)
3 Rounds for Time:

10 Chest to Bar Pull Up
10 Front Squat(165/110)
10 Bar Facing Burpee

CrossFit WOD, January 27, 2021

01/23/2019

Fitness
Metcon (Time)
(28)EMOM

(1)8/5 Calorie Bike
(2) 50 Single Unders
(3) 8/5 Calorie Row
(4)10 Bench Press

Level 1
Metcon (Time)
(28)EMOM

(1)12/9 Calorie Bike
(2) 80 Single Unders
(3) 12/9 Calorie Row
(4)12 Bench Press(95/65)

Level 2
PYSCHO (Time)
(28)EMOM

(1)15/12 Calorie Bike
(2) 50 Double Unders
(3) 15/12 Calorie Row
(4)15 Bench Press(135/95)

CrossFit WOD, January 26, 2021

01/22/2019

Fitness
Metcon (Time)
AMRAP(12)

20 Walking Lunges
10 KB Deadlift
10 Sit Ups
10 Step Ups

Level 1
Metcon (Time)
AMRAP(20)
50 Lunges
21 Deadlift(135/95)
15 Knees 2 Elbows
12 Box Jumps(24/20)

Level 2
Fire Walk (Time)
AMRAP(20)
50 Lunges
21 Deadlift(225/155)
15 TTB
12 Box Jump(30/24)

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