Category Archives for CrossFit

CrossFit WOD, August 21, 2019

08/21/2019

Fitness
Metcon (Time)
60 Single Unders, 30 Sit Ups, 100m Run
40 Single Unders, 20 Sit Ups, 100m Run
20 Single Unders, 10 Sit Ups, 100m Run

Level 1
Metcon (Time)
100 Single Unders, 50 Sit Ups, 200m Run
80 Single Unders, 40 Sit Ups, 200m Run
60 Single Unders, 30 Sit Ups, 200m Run
40 Single Unders, 20 Sit Ups, 200m Run
20 Single Unders, 10 Sit Ups, 200m Run

Level 2
Annie are you ok? (Time)
For Time:

100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

CrossFit WOD, August 20, 2019

08/20/2019

Push Press (Build to a 1 Rep Max)

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

4 Ring Rows
6 Box Dips
8 Single DB Hang Clean and Jerk

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

4 Strict Pull Ups
8 HSPU
12 DB Hang Clean and Jerk(40/25)

Level 2
Cool Beans (AMRAP – Rounds and Reps)
(15)AMRAP

4 Bar Muscle Ups
8 Strict HSPU
12 Single DB Hang Clean and Jerk(50/35)

CrossFit WOD, August 19, 2019

08/19/2019

Max Burpees in 3 Minutes (AMRAP – Reps)
Max Burpees touching a target at full extension. (pull up bar or rings)

Fitness
Metcon (AMRAP – Reps)
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…

@ 50% of 1 Rep Max

Level 1
Metcon (AMRAP – Reps)
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…

@ 155/105

Level 2
Death By Back Squat (AMRAP – Reps)
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…

@ 225/155

CrossFit WOD, August 17, 2019

08/17/2019

Fitness
Metcon (Time)
(Teams of 2)

18:00 Time Cap

800m Run (Switch every 100m)
1000m Row (Switch every 100m)
800m Run (Switch every 100m)

In Remaining Time AMRAP

Devils Press

Level 1
Metcon (Time)
(Teams of 2)

25:00 Time Cap

1200m Run (Switch every 200m)
1600m Row (Switch every 200m)
1200m Run (Switch every 200m)

In Remaining Time AMRAP

Devils Press(40/25)

Level 2
Bad Jerry (Time)
(Teams of 2)

30:00 Time Cap

1 Mile Run (Switch every 200m)
2K Row (Switch every 200m)
1 Mile Run (Switch every 200m)

In Remaining Time AMRAP

Devils Press(50/35)

CrossFit WOD, August 16, 2019

08/16/2019

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP

400m Run

Remaining Time:
Ascending Ladder 1.2.3.4.5 etc…

Knee Push Ups
Sit Ups

Level 1
Metcon (AMRAP – Reps)
(15)AMRAP

1 Mile Run

Remaining Time:
Ascending By 3’s (3..6..9..12.. etc.)

Hand Release Push Up
Hanging Knee Raises

Level 2
Escalader (AMRAP – Reps)
(15)AMRAP

1 Mile Run

Remaining Time:
Ascending By 3’s (3..6..9..12.. etc.)

Hand Release Push Up
Toes-to-Bar

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