Archive Monthly Archives: April 2021

CrossFit WOD, April 24, 2021

04/24/2021

CrossFit WOD, April 23, 2021

04/23/2021

Fitness
Metcon (Time)
For Time:
25 Jumping Pull Ups
200m Run
21 Thruster(45/35)
300m Run
21 Thruster(45/35)
200m Run
25 Jumping Pull Ups

Level 1
Metcon (Time)
For Time:
25 Pull Ups
200m Run
21 Thruster(75/55)
400m Run
21 Thruster(75/55)
200m Run
25 Pull Ups

Level 2
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

CrossFit WOD, April 22, 2021

04/22/2021

Fitness
Metcon (AMRAP – Rounds)
(30)EMOM
(1) 8/5 Calorie Bike
(2)10 Sit Ups
(3)50 Ft. Bear Crawl

Level 1
Metcon (AMRAP – Rounds)
(30)EMOM
(1) 12/9 Calorie Bike
(2)15 Sit Ups
(3) 3 Wall Walk

Level 2
Circus Circus (AMRAP – Rounds)
(30)EMOM
(1) 15/12 Calorie Bike
(2) 20 Sit Ups
(3) 50 Ft. Hs Walk

CrossFit WOD, April 21, 2021

04/21/2021

Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

CrossFit WOD, April 20, 2021

04/20/2021

Fitness
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
24 Air Squats
8 KB Deadlifts
12 Walking Lunges

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
60 Air Squats
15 Deadlifts(155/105)
30 Farmer Lunges(35/25)

Level 2
IZUKU (AMRAP – Rounds and Reps)
(15)AMRAP
60 Air Squats
15 Deadlifts(225/155)
30 Farmer Lunges(50/35)