All posts by Kaizen

CrossFit WOD, May 20, 2019

05/20/2019

20 Rep Max Back Squat (Build to a heavy Single First)
20 rep without dropping or racking.

Fitness
Metcon (Time)
3 Rounds for time of:

200m Run
21 KBS
12 Jumping Pull Ups

Level 1
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Level 2
“Heavy Helen” (Time)
3 Rounds:
-400 M Run
-21 KBS (70/53)
-12 C2B Pull-Ups

CrossFit WOD, May 18, 2019

05/18/2019

CrossFit WOD, May 17, 2019

05/17/2019

Fitness
Metcon (AMRAP – Reps)
Three rounds of:

1:00 Wall Balls
1:00 KB SDHP
1:00 Step Ups
1:00 Push Press
1:00 Calorie Row
1:00 REST

Level 1

Level 2
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, May 16, 2019

05/16/2019

Fitness
Metcon (Time)
Every 4:00 x 5 Rounds

200m Run
20 Air Squat
10 Ring Row

Score is slowest round.

Level 1
Metcon (AMRAP – Rounds)
Every 4:00 x 5 Rounds:

400m Run
40 Air Squat
10 Pull Ups

Score is slowest round.

Level 2
Pit Stop (Time)
Every 4:00 x 5 Rounds

400m Run
40 Air Squat
5 Bar Muscle Up

Score is slowest Round.

CrossFit WOD, May 15, 2019

05/15/2019

Fitness
Metcon (AMRAP – Reps)
(8)EMOM
Odd: Row :30 Rest :30
Even: Max Push Ups :30

(8)EMOM
Odd: :30 Singles :30 Rest
Even: Max Russian KBS :30

(8)EMOM
Odd: :30 Burpees :30 Rest
Even: Max DB Snatch :30

Level 1
Metcon (AMRAP – Reps)
(10)EMOM
Odd: 12/9 Calorie Row
Even: Max DB Bench Press(40/25)

(10)EMOM
Odd: 40 Double Under/80 Singles
Even: Max Russian KBS(53/35)

(10)EMOM
Odd: 8 Burpees
Even:Max DB Snatch(40/25)

Level 2
Cirque du Suck (AMRAP – Reps)
(10)EMOM
0dd: 15/12 Cal Row
Even: Max DB Bench Press(45/30)

(10)EMOM
Odd: 40 Double Under
Even: Max Russian KBS(70/44)

(10)EMOM
Odd: 10 Burpees
Even: Max DB Snatch(50/35)

No REST between EMOMs