Category Archives for CrossFit

CrossFit WOD, March 4, 2021

03/04/2021

Fitness
Metcon (AMRAP – Reps)
(14)AMRAP

INCREASING BY 2’S (2-4-6-8-10- ETC….)

DEADLIFTS(45/35)
SIT UPS
STEP BACK LUNGES

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

INCREASING BY 2’S (2-4-6-8-10- ETC….)

DEADLIFTS(155/105)
HANGING KNEE RAISES
FARMER LUNGES(35/25)

Level 2
ASIAGO (AMRAP – Reps)
(14)AMRAP

INCREASING BY 2’S (2-4-6-8-10- ETC….)

DEADLIFTS(225/155)
TTB
FARMER LUNGES(50/35)

CrossFit WOD, March 3, 2021

03/03/2021

Fitness
Metcon (Time)
5 ROUNDS FOR TIME:

200M RUN
10 OVERHEAD SQUATS(PVC)

Level 1
Metcon (Time)
5 ROUNDS FOR TIME:

300M RUN
15 OVERHEAD SQUATS(45/35)

Level 2
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit WOD, March 2, 2021

03/02/2021

Fitness
Metcon (AMRAP – Reps)
4 ROUNDS FOR REPS

1:00 BOX STEP OVERS
1:00 JUMPING PULL UPS
1:00 BIKE CALORIES
1:00 BOX DIPS
1:00 REST

Level 1
Metcon (AMRAP – Reps)
4 ROUNDS FOR REPS

1:00 BOX JUMP OVERS(20/20)
1:00 PULL UPS
1:00 BIKE CALORIES
1:00 BOX DIPS
1:00 REST

Level 2
CHEDDAR (AMRAP – Reps)
4 ROUNDS FOR REPS

1:00 BOX JUMP OVERS(24/20)
1:00 CHEST-TO-BAR PULL UPS
1:00 BIKE CALORIES
1:00 RING DIPS
1:00 REST

CrossFit WOD, March 1, 2021

03/01/2021

CLEAN AND JERK EVERY 90 SECONDS (INCREASE LOAD OVER 10 ROUNDS)
EVERY 1:30 COMPLETE 1 CLEAN AND JERK FOR 10 ROUNDS (15 MINUTES)

Fitness
Metcon (Time)
10 ROUNDS FOR TIME:

3 CLEAN AND JERKS
3 BURPEES

Level 1
Metcon (Time)
10 ROUNDS FOR TIME:

3 CLEAN AND JERKS(115/75)
3 BURPEES OVER THE BAR

Level 2
Grettel (Time)
10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

CrossFit WOD, February 27, 2021

02/27/2021

Fitness
Metcon (Time)
50 SIT UPS
40 AIR SQUATS
30 ALTERNATING LEG V-UPS
20 GOBLET SQUATS
10 KB SWINGS

Level 1
Metcon (Time)
150 SIT UPS
120 AIR SQUATS
90 ALTERNATING LEG V-UPS
60 GOBLET SQUATS(44/25)
30 KB SWINGS(44/25)

Level 2
PENNE (Time)
150 SIT UPS
120 AIR SQUATS
90 ALTERNATING LEG V-UPS
60 GOBLET SQUATS(53/35)
30 KB SWINGS(53/35)

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