Archive Monthly Archives: April 2021

CrossFit WOD, April 7, 2021

04/07/2021

Deadlift (5×5 (HEAVY))

Fitness

Level 1

Level 2
ONE FOR ALL (AMRAP – Reps)
90 seconds
Max Calories Assault Bike

CrossFit WOD, April 6, 2021

04/06/2021

Fitness
Metcon (Time)
2-4-6-8-10
Thrusters(45/35)
Burpees

Rest 5:00

30 Thrusters(45/35)
30 Burpee

Level 1
Metcon (Time)
1-2-3-5-8-13-21
Thrusters(65/45)
Bar Facing Burpees

Rest 5:00

53 Thrusters(65/45)
53 Bar Facing Burpee

Level 2
Paige (Time)
1-2-3-5-8-13-21
Thrusters(95/65)
Bar Facing Burpees

Rest 5:00

53 Thrusters(95/65)
53 Bar Facing Burpee

CrossFit WOD, April 5, 2021

04/05/2021

Fitness
Metcon (Time)
10min to try and finish…
50 Calorie Row
*10 Single Unders at the top of every minute
*Start with the 10 Single Unders
*Can you finish this one!?

10min. to get as far as possible…
10-20-30
Russian Kettlebell Swings (25/18lb)
Sit-Ups (feet anchored around KB)

10min. to finish…
50 DB Bench Press 20/10s
*Every-time you break, complete 5 jumping pull-ups.

*3 min rest between sections

Level 1
Metcon (Time)
10min to try and finish…
100 Calorie Row
*20 Single Unders at the top of every minute
*Start with the 20 Single Unders
*Can you finish this one!?

10min. to get as far as possible…
10-20-30-40-50
Russian Kettlebell Swings (53/35lb)
Sit-Ups (feet anchored around KB)

10min. to finish…
100 DB Bench Press 35/25s
*Every-time you break, complete 5 kipping pull-ups or 10 jumping.

*3 min rest between sections

Level 2
ALL FOR ONE (Time)
10min to try and finish…
100 Calorie Row
*20 Double Unders at the top of every minute
*Start with the 20 Double Unders
*Can you finish this one!?

10min. to get as far as possible…
10-20-30-40-50
Russian Kettlebell Swings (70/53lb)
Sit-Ups (feet anchored around KB)

10min. to finish…
100 DB Bench Press 50/35s
*Every-time you break, complete 5 strict pull-ups or 10 kipping.

*3 min rest between sections

CrossFit WOD, April 3, 2021

04/03/2021

Fitness
Metcon (AMRAP – Reps)
Teams of 3:

(7)AMRAP

50 Bench Press(LIGHT)
50 Bench Press(MODERATE)
Max Bench(HEAVY)

-REST 3 Minutes-

(7)AMRAP

50 Squat(LIGHT)
50 Squat(MODERATE)
Max Squat(HEAVY)

-REST 3 Minutes-

(7)AMRAP

50 Deadlift(LIGHT)
50 Deadlift(MODERATE)
Max Deadlift(HEAVY)

Level 1
ALL STARS LEVEL 1 (AMRAP – Reps)
Teams of 3:

(7)AMRAP

50 Bench Press(75/55)
50 Bench Press(95/65)
Max Bench(115/75)

-REST 3 Minutes-

(7)AMRAP

50 Squat(95/65)
50 Squat(135/95)
Max Squat(155/105)

-REST 3 Minutes-

(7)AMRAP

50 Deadlift(135/95)
50 Deadlift(185/125)
Max Deadlift(225/155)

Level 2
All-Stars (AMRAP – Reps)
Teams of 3:

(7)AMRAP

50 Bench Press(95/65)
50 Bench Press(135/95)
Max Bench(185/125)

-REST 3 Minutes-

(7)AMRAP

50 Squat(135/95)
50 Squat(185/125)
Max Squat(225/155)

-REST 3 Minutes-

(7)AMRAP

50 Deadlift(225/155)
50 Deadlift(275/185)
Max Deadlift(315/205)

CrossFit WOD, April 2, 2021

04/02/2021

PULL UP EMOM (INCREASE NUMBER FROM PREVIOUS WEEK)
10 MINUTE EMOM

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

Fitness
Metcon (Time)
4 ROUNDS

200M RUN
20 WALKING LUNGES

Level 1

Level 2
FEVER (Time)
4 ROUNDS

400M RUN
50 WALKING LUNGES(1 CT.)