Category Archives for CrossFit

CrossFit WOD, April 20, 2019

04/20/2019

Fitness
Metcon (AMRAP – Rounds)
Teams of 3:

(You Go I Go)(Full Rounds)

(20)AMRAP

150M Row
4 Burpee Step Up
8 Ring Rows

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

(You Go I Go)(Full Rounds)

(30)AMRAP

250M Row
7 Burpee Box Jump(20/20)
5 Rope Pull Ups

Level 2
Nice Knowin Ya (AMRAP – Rounds)
Teams of 3:

(You Go I Go)(Full Rounds)

(30) AMRAP

250m Row
7 Burpee Box Jump Over(24/20)
2 Rope Climbs

CrossFit WOD, April 19, 2019

04/19/2019

Fitness

Level 1

Level 2
Bear Complex (7 x Through(Touch n go only))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CrossFit WOD, April 18, 2019

04/18/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

200m Run
1:00 Plank Hold
10 Hand Release Push Up

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

400m Run
1:00 Tuck Hold
10 Weighted Push Up(45/25)

Level 2
FAROUT (AMRAP – Rounds and Reps)
(20)AMRAP
400m Run
1:00 L-Sit
10 HSPU

Rx+ = Strict

CrossFit WOD, April 17, 2019

04/17/2019

Fitness
Metcon (AMRAP – Reps)
5 Rounds

:30 Work :30 REST

(1) Burpee
(2) Rowing for Calories
(3) KB SDHP
1:00 REST

Level 1
Metcon (AMRAP – Reps)
5 Rounds

1:00 Burpee Pull Up
1:00 Rowing For Calories
1:00 SDHP(75/55)
1:00 REST

Level 2
Stunt Double (AMRAP – Reps)
5 Rounds

1:00 Burpee Bar Muscle Up
1:00 Rowing for Calories
1:00 SDHP(95/65)
1:00 REST

CrossFit WOD, April 16, 2019

04/16/2019

Fitness
Metcon (AMRAP – Reps)
TABATA(6 Rounds)

:20 WORK
:10 REST

1 Minute REST between Tabatas.

Lunges
Sit Ups
DB Ground to OH
Box Step Ups

Level 1
Metcon (AMRAP – Reps)
TABATA(8 Rounds)

:20 WORK
:10 REST

1 Minute REST between Tabatas.

Single DB OH Lunge(30/25)
V-Up
DB Snatch(30/25)
Single DB Step Up(30/25)(20/20)

Level 2
Sriracha (AMRAP – Reps)
TABATA(8 Rounds)

:20 WORK
:10 REST

1 Minute REST between Tabatas.

Single Arm OH Lunge(45/30)
V-Ups
DB Snatch(45/30)
Single DB Step Up(45/30)(24/20)

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