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#
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
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)
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)
120 AIR SQUATS
90 ALTERNATING LEG V-UPS
60 GOBLET SQUATS(53/35)
30 KB SWINGS(53/35)