CrossFit WOD, April 2, 2020

04/02/2020

ACTIVE REST DAY
30:00 Walk or Jog or mobility of your choice!

CrossFit WOD, April 1, 2020

04/01/20

Fitness
AT HOME FITNESS (AMRAP – Rounds and Reps)
(20)AMRAP

5 Knee Push Up
10 Chair Step Up
20 Air Squat

AT HOME ADVANCED (AMRAP – Rounds and Reps)
(20)AMRAP

10 Push Ups
20 Weighted Step Up
30 Goblet Squat

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

10 Knee Push Ups
20 Step Ups
30 Air Squat

Level 2
SMART HOUSE (AMRAP – Rounds and Reps)
(30)AMRAP

10 Push Ups
20 Box Step Ups(20")
30 Air Squat

Wear a weighted vest or backpack (20/15)

CrossFit WOD, March 31, 2020

03/31/2020

Fitness
AT HOME WOD FITNESS (AMRAP – Reps)
(10)AMRAP

30 High Knees or Singles
2 Step Back Lunges
30 High Knees or Singles
4 Step Back Lunges

Ascending by 2’s on Lunges

AT HOME ADVANCED (AMRAP – Reps)
(10)AMRAP

50 High Knees or 30 Double Unders
2 Jumping Lunges
50 High Knees or 30 Double Unders
4 Jumping Lunges

Ascending By 2’s on Lunges

Ex. 2.4.6.8.10 Etc….

Level 1
Metcon (Time)
For Time:

70 Single Under, 1 Power Clean + 2 Front Rack Lunge(1R + 1L)
70 Single Under ,2 Power Clean+2 Front Rack Lunge
70 Single Under ,3 Power Clean+2 Front Rack Lunge
70 Single Under ,4 Power Clean+2 Front Rack Lunge
70 Single Under ,5 Power Clean+2 Front Rack Lunge
70 Single Under ,6 Power Clean+2 Front Rack Lunge
70 Single Under ,7 Power Clean+2 Front Rack Lunge
70 Single Under ,8 Power Clean+2 Front Rack Lunge
70 Single Under ,9 Power Clean+2 Front Rack Lunge
70 Single Under ,10 Power Clean+2 Front Rack Lunge

Barbell Weight(75/55)

Level 2
Buzz Light Year (Time)
For Time:

35 Double Under, 1 Power Clean+2 Front Rack Lunge(1 R + 1 L)
35 Double Under ,2 Power Clean+2 Front Rack Lunge
35 Double Under ,3 Power Clean+2 Front Rack Lunge
35 Double Under ,4 Power Clean+2 Front Rack Lunge
35 Double Under ,5 Power Clean+2 Front Rack Lunge
35 Double Under ,6 Power Clean+2 Front Rack Lunge
35 Double Under ,7 Power Clean+2 Front Rack Lunge
35 Double Under ,8 Power Clean+2 Front Rack Lunge
35 Double Under ,9 Power Clean+2 Front Rack Lunge
35 Double Under ,10 Power Clean+2 Front Rack Lunge

Barbell Weight(115/75)

CrossFit WOD, March 30, 2020

03/30/20

Fitness
AT HOME FITNESS (Time)
30 Rounds for Time:

1 Burpee
2 Knee Push Up
3 Sit Ups
4 Jumping Jack
5 Mountain Climbers

AT HOME ADVANCED (Time)
50 Rounds for Time:

1 Butt Slap Burpee
2 Hand Release Push Up
3 Sit Ups
4 Jumping Jacks
5 Mountain Climbers(2 ct.)

Level 1
Metcon (Time)
30 Rounds for Time:

1 Butt slap Burpee
2 Hand Release Push Up
3 Hanging Knee Raises
4 Medball Slam(20/14)
10 Single Unders

Level 2
Olaf (Time)
30 Rounds for Time:

1 Burpee Box Jump(30/24)
2 Handstand Push Up
3 TTB
4 Medball Slam(20/14)
5 Double Unders

CrossFit WOD, March 29, 2020

03/29/2020

Fitness
AT HOME WOD FITNESS (Time)
90 Jump Squats
60 Bent Over Row(30 each arm)
30 Clean and Jerks

AT HOME WOD ADVANCED (Time)
150 Jump Squats
50 Pull up or 100 Bent Over Row(50 each arm)
30 Clean and Jerks

Break up however you want 🙂

Level 1
Metcon (Time)
90 Wall Balls(20/14)
45 Pull Ups or Ring Rows
30 Clean and Jerk(95/65)

Break up however you want 🙂

Level 2
Lion King (Time)
120 Wall Balls(20/14)
60 Pull Ups
30 Clean and Jerk(135/95)

Break up however you want 🙂

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