Category Archives for CrossFit

CrossFit WOD, August 6, 2020

08/06/2020

Fitness
Metcon (Time)
21-15-9

KB Deadlifts
Box Step Ups(20/16)
American KB Swings

Level 1
Metcon (Time)
21-15-9

Deadlifts(185/125)
Box Jumps(24/20)
American KB Swings(35/25)

Level 2
Big MAC (Time)
21-15-9

Deadlifts(275/185)
Box Jumps(30/24)
American KB Swings(53/35)

CrossFit WOD, August 5, 2020

08/05/2020

Upward/Downward Pull – Upward/Downward Push (Weight)
8 Reps Each Arm

Every 2 Minutes for 16 Minutes

Pull Ups vs HighPull

Dips Vs Strict Press

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

50 Single Unders
30 Pike Shoulder Taps
10 Burpees

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

100 Single Unders
100 Ft. Bear Crawl
10 Burpees

Level 2
Animal Style (AMRAP – Rounds and Reps)
(15)AMRAP

50 Double Unders
50 Ft. Hs Walk
10 Burpees

CrossFit WOD, August 4, 2020

08/04/2020

Fitness
Metcon (Time)
10-9-8-6-5-4-3-2-1

Unbroken Hang Power Clean

100m Run After Each Set

Level 1
Metcon (Time)
10-9-8-6-5-4-3-2-1

Unbroken Hang Power Clean(95/65)

200m Run After Each Set

Level 2
Baconator (Time)
10-9-8-6-5-4-3-2-1

Unbroken Hang Power Clean(135/95)

200m Run After Each Set

CrossFit WOD, August 3, 2020

08/03/2020

Back Squat Week 2 of 8 (Weight)
30 Reps @ 25%
20 Reps @ 50%
15 Reps @ 60%
3 Sets of 12 @ 70%

Fitness
Metcon
(12)EMOM
(1) Heavy Front Rack Hold
(2) 20 Alternating Leg Tuck-Ups
(3) Tuck Hold on DB :30-:45

Level 1

Level 2
Double Double
(12)EMOM
(1) Heavy Front Rack Hold(Half Body Weight)
(2) 20 Alternating Leg V-Ups
(3) L-Hang From Bar :30-:45

CrossFit WOD, August 1, 2020

08/01/2020

Fitness
Metcon (Time)
PARTNER WOD

30/22 Calorie Bike
50 Squat Clean(45/35)
30/22 Cal Bike
40 Squat Clean(65/45)
30/22 Cal Bike
30 Squat Clean(75/55)
30/22 Cal Bike
20 Squat Clean(95/65)
30/22 Cal Bike
10 Squat Clean(115/75)

Level 1

Level 2
Don’t take the stairs tomorrow (Time)
PARTNER WOD

30/22 Calorie Bike
50 Squat Clean(95/65)
30/22 Cal Bike
40 Squat Clean(115/75)
30/22 Cal Bike
30 Squat Clean(135/95)
30/22 Cal Bike
20 Squat Clean(155/105)
30/22 Cal Bike
10 Squat Clean(185/125)