Category Archives for CrossFit

CrossFit WOD, November 9, 2019

11/9/2019

Metcon (Time)
Mini "Double Death"

First Death:
EMOM (14)
odd: 14 Sit Ups
even: 14 TTR

Second Death:
300m Walking Lunge

Metcon (Time)
"Double Death"

First Death:
EMOM (14)
odd: 20 Sit Ups
even: 20 TTR

Second Death:
400m Walking Lunge

CrossFit WOD, November 7, 2019

11/07/2019

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

You Go I Go Full Rounds

(12)AMRAP

2 Hang Power Snatch
4 Box or Plate Step Ups
150/100m Row

Level 1
Metcon (AMRAP – Rounds and Reps)
Partner WOD:

You Go I Go Full Rounds

(20)AMRAP

2 Power Snatch(75/55)
6 Box Jumps(20/20)
250/200m Row

Level 2
IWT (AMRAP – Rounds and Reps)
Partner WOD:

You Go I Go Full Rounds

(20)AMRAP

2 Power Snatch(115/75)
6 Box Jump Overs(24/20)
250/200m Row

CrossFit WOD, November 6, 2019

11/06/2019

Fitness
Metcon (Time)
3 Rounds for Time of:

9 DB Deadlift
6 DB Hang Power Clean
3 DB Shoulder to Overhead
100m Farmer Carry

Level 1
Metcon (Time)
5 Rounds for Time of:

12 DB Deadlift
9 DB Hang Power Clean
6 DB Shoulder to Overhead
200m Farmer Carry
(40/25)

Level 2
Grippy (Time)
5 Rounds for Time of:

12 DB Deadlift
9 DB Hang Power Clean
6 DB Shoulder to Overhead
200m Farmer Carry
(50/35)

CrossFit WOD, November 5, 2019

11/05/2019

Front Squat (Build to a HEAVY single)

Fitness
Metcon (Time)
50 Goblet Squats

Every time you drop the weight 50 Single Unders.

Level 1
Metcon (Time)
75 Front Squats(95/65) from the Floor.

Every time you drop the bar 100 Single Unders.

Level 2
Chivalry (Time)
75 Front Squats(135/95) from the Floor.

Every time you drop the bar 50 Double Unders.

CrossFit WOD, November 4, 2019

11/04/2019

Fitness
Metcon (Time)
100m Run, 21 Sit Ups, 12 Burpees
100m Run 15 Sit Ups, 9 Burpees
100m Run 9 Sit Ups, 6 Burpees

Level 1
Metcon (Time)
For Time:
200 Meter Run, 21 Hanging Knee Raises, 21 Burpees
200 Meter Run, 18 Hanging Knee Raises, 18 Burpees
200 Meter Run, 15 Hanging Knee Raises, 15 Burpees
200 Meter Run, 12 Hanging Knee Raises, 12 Burpees
200 Meter Run, 9 Hanging Knee Raises, 9 Burpees
200 Meter Run, 6 Hanging Knee Raises, 6 Burpees
200 Meter Run, 3 Hanging Knee Raises, 3 Burpees

Level 2
Tip-Toe (Time)
200m Run, 21 TTB, 21 Burpees
200m Run, 18 TTB, 18 Burpees
200m Run, 15 TTB, 15 Burpees
200m Run, 12 TTB, 12 Burpees
200m Run, 9 TTB, 9 Burpees
200m Run, 6 TTB, 6 Burpees
200m Run, 3 TTB, 3 Burpees