Archive Monthly Archives: April 2021

CrossFit WOD, April 13, 2021

04/13/2021

Fitness
Metcon (Time)
For Time:

50 Burpee Box Step Over

Level 1
Metcon (Time)
For Time:

100 Burpee Box Jump Over(24/20)

Level 2
Green 18 (Time)
100 Burpee Box Jump Overs(30/24)

CrossFit WOD, April 12, 2021

04/12/2021

Fitness
Metcon (Time)
5 Jumping Pull Ups

10 Thrusters(45/35)
5 Jumping Pull Ups

15 Knee or Banded Push Ups
10 Thrusters(45/35)
5 Jumping Pull Ups

20 Russian KB Swing(25/18)
15 Knee or Banded Push Ups
10 Thrusters(45/35)
5 Jumping Pull Ups

25 Calorie Row or Bike
20 Russian KB Swing(25/18)
15 Knee or Banded Push Ups
10 Thrusters(45/35)
5 Jumping Pull Ups

As Far As Possible in 35:00

Level 1
Metcon (Time)
5 Pull Ups or 10 Jumping Pull Ups

20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups

30 Push Ups
20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups

40 Russian KB Swing(44/25)
30 Push Ups
20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups

50 Calorie Row or Bike
40 Russian KB Swing(44/25)
30 Push Ups
20 Thrusters(75/55)
5 Pull Ups or 10 Jumping Pull Ups

As Far As Possible in 35:00

Level 2
Blue 42 (Time)
10 Pull Ups

20 Thrusters(95/65)
10 Pull Ups

30 Push Ups
20 Thrusters(95/65)
10 Pull Ups

40 Russian KB Swing(53/35)
30 Push Ups
20 Thrusters(95/65)
10 Pull Ups

50 Calorie Row or Bike
40 Russian KB Swing(53/35)
30 Push Ups
20 Thrusters(95/65)
10 Pull Ups

As Far As Possible in 35:00

CrossFit WOD, April 10, 2021

04/10/2021

Fitness
Metcon (Time)
Partner Workout:

100 Wall Balls(10/8)
80 Calorie Row
60 Farmer Lunges(15/05)
40 DB Burpee Step Overs(20/12)(15/10)
20 Devils Press(15/10)

Level 1

Level 2
Hero (Time)
Teams of 2:

150 Wall Balls(20/14)
120 Calorie Row
90 Farmer Lunges(35/25)
60 DB Burpee Step Overs(24/20)(35/25)
30 Devils Press(35/25)

CrossFit WOD, April 9, 2021

04/09/2021

PULL UP EMOM (INCREASE ONE REP FROM PREVIOUS WEEK)
10 MINUTE EMOM

CHOOSE A NUMBER OF PULL UPS AND HOLD ON TO THOSE REPS UNBROKEN

Fitness
Metcon (Time)
10-8-6-4-2
POWER CLEAN(45/35)
BOX STEP OVERS

10 CALORIES OF CHOICE OR 100M RUN BEFORE EACH ROUND.

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
POWER CLEAN(95/65)
BOX JUMP OVERS(20/20)

10 CALORIES OF CHOICE OR 100M RUN BEFORE EACH ROUND.

Level 2
ALL MIGHT (Time)
10-9-8-7-6-5-4-3-2-1
POWER CLEAN(135/95)
BOX JUMP OVERS(24/20)

10 CALORIES OF CHOICE OR 100M RUN BEFORE EACH ROUND.

CrossFit WOD, April 8, 2021

04/08/2021

Fitness
Metcon (Time)
3 Rounds:

400m Run
12 Hanging Knee Raises
21 PVC Overhead Squats

Level 1
Metcon (Time)
3 Rounds:

800m Run
15 Hanging Knee Raises
30 Overhead Squats(45/35)

Level 2
ENDEAVOR (Time)
3 Rounds:

800m Run
15 TTB
30 Overhead Squats(75/55)

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