All posts by Kaizen

CrossFit WOD, May 14, 2019

05/14/2019

Fitness
Metcon (Time)
25-20-15-10-5

Sit Ups

5-4-3-2-1

Shoulder to Overhead

Level 1
Metcon (Time)
50-40-30-20-10

Sit Ups

5-4-3-2-1

Push Jerks(135/95)

Level 2
Twinkle Toes (Time)
25-20-15-10-5

TTB

5-4-3-2-1

Push Jerk(185/125)

CrossFit WOD, May 13, 2019

05/13/2019

Power Clean (Find a 1 Rep Max)

Fitness

Level 1

Level 2
Metcon (AMRAP – Reps)
(12)AMRAP

Power Cleans

20 @ 50%
15 @ 65%
10 @ 75%

Max Reps @ 90%

CrossFit WOD, May 11, 2019

05/11/2019

Fitness
Metcon (AMRAP – Reps)
Teams of 3:

(7)AMRAP

50 Bench Press
50 Bench Press
Max Bench

-REST 3 Minutes-

(7)AMRAP

50 Squat
50 Squat
Max Squat

-REST 3 Minutes-

(7)AMRAP

50 Deadlift
50 Deadlift
Max Deadlift

Level 1
Metcon (AMRAP – Reps)
Teams of 3:

(7)AMRAP

50 Bench Press(75/55)
50 Bench Press(95/65)
Max Bench(135/95)

-REST 3 Minutes-

(7)AMRAP

50 Squat(115/75)
50 Squat(155/105)
Max Squat(185/125)

-REST 3 Minutes-

(7)AMRAP

50 Deadlift(185/125)
50 Deadlift(225/155)
Max Deadlift(275/185)

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, May 10, 2019

05/10/2019

Fitness
Metcon (Time)
500m Row
40 KBS
30 Box Step Overs
5 Rope Pull Ups

Level 1
Metcon (Time)
1000m Row
50 DB Snatch(40/25)
40 Box Jump Overs(20/20)
3 Rope Climbs

Level 2
The Climb (Time)
1000m Row
50 DB Snatch(50/35)
40 Box Jump Overs(24/20)
3 Legless Rope Climbs

CrossFit WOD, May 9, 2019

05/09/2019

Fitness
Metcon (Time)
5 Rounds:

12 Toes 2 Rig
50 Single Under
5 Hang Squat Cleans

20 Minute Cap

Level 1
Metcon (Time)
5 Rounds:

15 Hanging Knee Raise
50 Single Under

10-8-6-4-2 Squat Cleans

R1:(75/55)
R2:(95/65)
R3:(115/75)
R4:(135/95)
R5:(155/105)

20 Minute Cap.

Level 2
Metcon (Time)
5 Rounds:

20 TTB
50 Double Under

10-8-6-4-2 Squat Cleans

R1:(135/95)
R2:(185/125)
R3:(225/145)
R4:(245/165)
R5:(275/185)

20 Minute Cap