Category Archives for CrossFit

CrossFit WOD, June 10, 2019

06/10/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
3-3 Minute AMRAP’s

2 Burpee Medball Ground to Overhead
4 Knee Push Up
8 Sit Ups

1 Minute REST between Rounds.

Level 1
Metcon (AMRAP – Rounds and Reps)
5-3 Minute AMRAP’s

3 Devils Press(40/25)
6 Hand Release Push Up
9 Toes to Bar or Hanging Knee Raise

Level 2
Good Fella (AMRAP – Rounds and Reps)
5-3 Minute AMRAP’s

3 Devils Press(50/35)
6 Handstand Push Up
9 Toes to Bar

1 Minute Rest Between Rounds.

Full Rounds only!

CrossFit WOD, June 8, 2019

06/08/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

Partner A: 200m Run
Partner B: AMRAP

30 Air Squat
20 Goblet Lunges
10 Ring Rows

Metcon (,)
(20)AMRAP

Partner WOD:

Partner A: 400m Run
Partner B: AMRAP

30 Wall Balls(20/14)
20 Back Rack Lunges(95/65)
10 Rope Pull Ups

,

Level 1

Level 2
Stuck In The Mud (AMRAP – Rounds and Reps)
(20)AMRAP

Partner WOD:

Partner A: 400m Run
Partner B: AMRAP

30 Wall Balls(20/14)
20 Back Rack Lunges(135/95)
5 Rope Climbs

CrossFit WOD, June 7, 2019

06/07/2019

Fitness
Metcon (AMRAP – Reps)
TABATA (:20 on, :10 off, x 8)

Plate Jumps
Sled Push / Cal Air Bike
DB Bench Press
Battle Ropes
Shuttle Run

Level 1
Metcon (AMRAP – Reps)
TABATA (:20 on, :10 off, x 8)

Box Jumps (24/20)
Sled Push (2×45/2×25) / Cal Air Bike
DB Bench Press (40/25)
Battle Ropes
Shuttle Run

Level 2
Metcon (AMRAP – Reps)
TABATA (:20 on, :10 off, x 8)

Box Jump Over (24/20)
Sled Push (4×45/2×45) / Cal Air Bike
DB Bench Press (50/35)
Battle Ropes
Shuttle Run

CrossFit WOD, June 6, 2019

06/06/2019

Fitness
Metcon (AMRAP – Rounds)
(21)EMOM
(1) 5-10 Calorie Row
(2) 5-10 Hanging Knee Raise
(3) :30 Plank Hold

Level 1
Metcon (AMRAP – Rounds)
(21)EMOM
(1) 12/9 Calorie Row
(2) 10 TTB
(3) :30 Stone Hold(95/65)

Level 2
Hot Patatoe (AMRAP – Rounds)
(21)EMOM
(1) 15/12 Calorie Row
(2) 15 TTB
(3) :30 Stone Hold (115/95)

CrossFit WOD, June 5, 2019

06/05/2019

20 Rep Max Back Squat (Weight)
20 rep without dropping or racking.

Fitness
Metcon (Time)
(10)AMRAP

100m Run
10 PVC Overhead Squats

Level 1
Metcon (Time)
(10)AMRAP

200m Run
10 Overhead Squats(115/75)

Level 2
Road Block (Time)
(10)AMRAP

200m Run
10 Overhead Squats(155/105)