Archive Monthly Archives: April 2021

CrossFit WOD, April 19, 2021

04/19/2021

Fitness
Metcon (Time)
35:00 to Finish

50 Calorie Assault Bike
*EMOM 3 Hanging Knee Raises

50 Calorie Row
*EMOM 3 Box Step Overs

50 Burpees
*EMOM 3 American KB Swings

Level 1
Metcon (Time)
35:00 to Finish

100 Calorie Assault Bike
*EMOM 5 Hanging Knee Raises

100 Calorie Row
*EMOM 5 Box Jump Overs(20/16)

100 Burpees
*EMOM 5 American KB Swings(44/25)

Level 2
MIRIO (Time)
35:00 to Finish

100 Calorie Assault Bike
*EMOM 5 TTB

100 Calorie Row
*EMOM 5 Box Jump Overs(24/20)

100 Burpees
*EMOM 5 American KB Swings(53/35)

CrossFit WOD, April 17, 2021

04/17/2021

Fitness
Metcon (Time)
Teams of 2:

20 Calorie Bike
20 Power Clean
16 Calorie Bike
16 Power Clean
12 Calorie Bike
12 Power Clean
8 Calorie Bike
8 Power Clean
4 Calorie Bike
4 Power Clean

Level 1
Metcon (Time)
Teams of 2:

50 Calorie Bike
50 Power Clean(75/55)
40 Calorie Bike
40 Power Clean(95/65)
30 Calorie Bike
30 Power Clean(115/75)
20 Calorie Bike
20 Power Clean(135/95)
10 Calorie Bike
10 Power Clean(155/105)

Level 2
Omaha (Time)
Teams of 2:

50 Calorie Bike
50 Power Clean(95/65)
40 Calorie Bike
40 Power Clean(135/95)
30 Calorie Bike
30 Power Clean(185/125)
20 Calorie Bike
20 Power Clean(225/145)
10 Calorie Bike
10 Power Clean(245/155)

CrossFit WOD, April 16, 2021

04/16/2021

PULL UP EMOM (LAST WEEK GO HARD!!!!)
10 MINUTE EMOM

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

Fitness
Metcon (AMRAP – Reps)
5 Rounds for REPS:

1:00 Bike Calories
1:00 DB Snatch(15/10)
1:00 Single Unders(2 ct.)

Level 1
Metcon (AMRAP – Reps)
5 Rounds for REPS:

1:00 Bike Calories
1:00 DB Snatch(35/20)
1:00 Single Unders(2 ct.)

Level 2
Metcon (AMRAP – Reps)
5 Rounds for REPS:

1:00 Bike Calories
1:00 DB Snatch(50/35)
1:00 Double Unders

CrossFit WOD, April 15, 2021

04/15/2021

Fitness
2 Mile Run (Time)
Max Effort

Level 1

Level 2
5k Run (Time)
Max Effort 5k Run
5k Row (Time)
Max Effort 5k Row
10k Row (Time)
Max Effort 10k Row

CrossFit WOD, April 14, 2021

04/14/2021

Deadlift (3-3-3-3-3)

Fitness
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Toes-To-Rig
10-9-8-7-6-5-4-3-2-1
KB Deadlifts

Level 1
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Hanging Knee Raises
10-9-8-7-6-5-4-3-2-1
Deadlifts(155/105)

Level 2
JOKER (Time)
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)