Archive Monthly Archives: April 2021

CrossFit WOD, April 30, 2021

04/30/2021

Fitness
Metcon (Time)
5 Rounds For Time:
100m Run
5 Jumping Pull Ups
100m Run
10 Knee Push Ups
100m Run
15 Air Squats

Level 1
Metcon (Time)
10 Rounds For Time:
100m Run
5 Pull Ups
100m Run
10 Push Ups
100m Run
15 Air Squats

Level 2
Murph Prep (Time)
10 Rounds For Time:
100m Run
10 Pull Ups
100m Run
20 Push Ups
100m Run
30 Air Squats

CrossFit WOD, April 29, 2021

04/29/2021

Every 1:30 x 10 Rounds (Weight)
1 Squat Clean(Building)

Fitness
Metcon (AMRAP – Reps)
(20)EMOM
(1)8/5 Calorie Row
(2)Max Alternating Leg Knee-ups
Metcon (AMRAP – Reps)
(20)EMOM
(1)12/9 Calorie Row
(2)Max Alternating Leg V-ups
Sonic (AMRAP – Reps)
(20)EMOM
(1)15/12 Calorie Row
(2) Max Alternating Leg V-Ups

Level 1

Level 2

CrossFit WOD, April 28, 2021

04/28/2021

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
30 Walking Lunge
30 DB Box Step Ups
30 Knee Push Ups
30 Box or Plate Jumps

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
30 Overhead DB Walking Lunge(35/25)
30 DB Box Step Ups(35/25)(20in./20in.)
30 Push Ups
30 Box Jump Overs(20/20)

Level 2
Loading… (AMRAP – Rounds and Reps)
(20)AMRAP
30 Overhead DB Walking Lunge(50/35)
30 DB Box Step Ups(50/35)(24in./20in.)
30 Handstand Push Ups
30 Box Jump Overs(24/20)

CrossFit WOD, April 27, 2021

04/27/2021

Fitness
Metcon (Time)
Partner WOD:

40-30-20-10
Calorie Assault Bike
Sit Ups
Deadlift:
(Athletes Choice)

Level 1
Metcon (Time)
Partner WOD:

50-40-30-20-10
Calorie Assault Bike
Hanging Knee Raises
Deadlift:
(R1:95/65)
(R2: 135/95)
(R3:185/125)
(R4:(225/155)
(R5:(275/185)

Level 2
Tortuga (Time)
Teams of 2:

50-40-30-20-10
Calorie Assault Bike
TTB
Deadlift:
(R1:135/95)
(R2: 185/125)
(R3:225/155)
(R4:(275/185)
(R5:(315/225)

CrossFit WOD, April 26, 2021

04/26/2021

Fitness
Metcon (Time)
For Time:

3 Rounds:
200m Run
10 Hang Squat Cleans(45/35)
10 Burpees

Level 1
Metcon (Time)
For Time:

3 Rounds:
800m Run
30 Hang Squat Cleans(75/55)
30 Bar Facing Burpees

Level 2
Helton at the Bar (Time)
3 Rounds for Time:
800m Run
30 Hang Squat Cleans(95/65)
30 Bar Facing Burpee

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