Category Archives for CrossFit

CrossFit WOD, November 15, 2019

11/15/2019

Fitness
Metcon (AMRAP – Reps)
Tabata( 8 Rounds)

:20 On
:10 Off
1 Minute Rest after each Tabata

DB Hang Snatch
DB Single Arm Thruster
Knee Push Ups
Burpees

-Buy Out-

Accumulate 2 Minutes in a Plank

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

:20 On
:10 Off
1 Minute Rest after each Tabata

DB Hang Snatch(40/25)
DB Single Arm Thruster(40/25)
Renegade Rows(40/25)(Alt. Rounds)
Single Arm Devils Press(40/25)

-Buy Out-

Accumulate 2 Minutes in a Tuck Hold.

Level 2
Devil Wears Gucci (AMRAP – Reps)
Tabata( 8 Rounds)

:20 On
:10 Off
1 Minute Rest after each Tabata

DB Hang Snatch(50/35)
DB Single Arm Thruster(50/35)
Renegade Rows(50/35)(Alt. Rounds)
Single Arm Devils Press(50/35)

-Buy Out-

Accumulate 2 Minutes in L-Sit

CrossFit WOD, November 14, 2019

11/14/2019

Fitness
Metcon (Time)
Every 3 Minutes for 7 Rounds

3 Deadlifts @ 83% of 1 Rep Max
100m Sprint

Fastest time is your score.

Level 1
Metcon (Time)
Every 3 Minutes for 10 Rounds

3 Deadlifts @ 83% of 1 Rep Max
100m Sprint

Fastest time is your score.

Level 2
Bring Out Your Dead (Time)
Every 3 Minutes for 10 Rounds

3 Deadlifts @ 83% of 1 Rep Max
200m Sprint

Fastest time is your score.

CrossFit WOD, November 13, 2019

11/13/2019

Push Jerk (Build to a Moderately Heavy 3×3)

Fitness
Metcon (Time)
3 Rounds

8 Sit Ups
8 Plate or Box Step Up
8 Shoulder to Oh

Level 1
Metcon (Time)
15-12-9-6-3

Hanging Knee Raises
Box Jumps (20/20)
Push Jerks(115/75)

Level 2
StarFish (Time)
15-12-9-6-3

TTB
Box Jump Over(24/20)
Push Jerks(155/105)

CrossFit WOD, November 12, 2019

11/12/2019

Fitness
Metcon (AMRAP – Reps)
3 Rounds for Reps of:

1:00 Rowing Calories
1:00 Burpees
1:00 Single Unders
1:00 REST

Level 1
Metcon (AMRAP – Reps)
6 Rounds for Reps of:

1:00 Rowing Calories
1:00 Burpees
1:00 Single Unders
1:00 REST

Level 2
“The Ghost” (AMRAP – Reps)
The Ghost
6 rounds of:
-1 minute of rowing
-1 minute of burpees
-1 minute of double-unders
-1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps

CrossFit WOD, November 11, 2019

11/11/2019

Clean Pull + Power Clean (Building )
1 Clean Pull + 1 Power Clean

Fitness
Metcon (AMRAP – Rounds)
3-3 Minute AMRAPS

2 Medball Clean
4 Knee Push Ups
6 Air Squats to Medball

Level 1
Metcon (AMRAP – Rounds and Reps)
Max rounds in 3 minutes of:
3 Power Cleans, 95#/65#
6 Push Ups
9 Squats

REST 1 Minute.

Repeat for a total of 5 cycles

Level 2
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles