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
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)
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)
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
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
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)
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)
50 Lunges
21 Deadlift(225/155)
15 TTB
12 Box Jump(30/24)