All posts by Kaizen

CrossFit WOD, October 20, 2021

10/20/2021

Rainbow Dash (AMRAP – Reps)
5 Rounds for Reps:

Max Calorie Row in 1 Minute

Rest as needed.

Fitness
Metcon (Time)
50 hanging knee raises for time
*perform 5 burpees at the start of each minute

Level 1

Level 2
My Little Pony (Time)
60 toes-to-bars for time
*perform 12 burpees at the start of each minute

Scaling:
This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.

CrossFit WOD, October 19, 2021

10/19/2021

Clean and Jerk (1 Rep Every 1:30 for 10 Rounds )

Fitness
Metcon (Time)
50-40-30-20-10

Single Under

5-4-3-2-1

Clean and Jerk(45/35)

Level 1
Metcon (Time)
100-80-60-40-20

Single Under

10-8-6-4-2

Clean and Jerk(135/95)

Level 2
Soft Serve (Time)
50-40-30-20-10

Double Under

10-8-6-4-2

Clean and Jerk(185/135)

Rx+ 225/155

CrossFit WOD, October 18, 2021

10/18/2021

Fitness
Metcon (Time)
5 Rounds for Time:

10 Jumping Pull Ups
20 Knee Push Ups
30 Sit Ups
40 Air Squats

3 Minte Rest after each round.

Level 1

Level 2
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit WOD, October 16, 2021

10/16/2021

CrossFit WOD, October 15, 2021

10/15/2021

Fitness
Metcon (AMRAP – Rounds and Reps)
5 – 3 Minute AMRAP’s

1 Devils Press
2 DB Thrusters
3 Knee Push Ups Holding DBs

(15/10)

Level 1
Metcon (AMRAP – Rounds and Reps)
5 – 3 Minute AMRAP’s

2 Devils Press
4 DB Thrusters
8 Push Ups Holding DBs

(35/25)

Level 2
Michael Myers (AMRAP – Rounds and Reps)
5 – 3 Minute AMRAP’s

2 Devils Press
4 DB Thrusters
8 Push Ups Holding DBs

(50/35)

Start over each AMRAP.

Only full rounds count.

Last Round count reps for tie breaker.

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