CrossFit WOD, April 21, 2018
04/21/2018
FITNESS
Metcon (AMRAP – Rounds)
EMOM(20)
(1)5 Thruster
(2) 10 Front Squat
(3) 15 Deadlift
(4)REST
(1)5 Thruster
(2) 10 Front Squat
(3) 15 Deadlift
(4)REST
all at same weight.
Level 1
Metcon (AMRAP – Rounds)
EMOM(20)
(1)6 Thruster(95/65)
(2) 12 Front Squat(95/65)
(3) 18 Deadlift(95/65)
(4)REST
(1)6 Thruster(95/65)
(2) 12 Front Squat(95/65)
(3) 18 Deadlift(95/65)
(4)REST
all at same weight.
Level 2
Metcon (AMRAP – Rounds)
EMOM(20)
(1)6 Thruster(145/100)
(2) 12 Front Squat(145/100)
(3) 18 Deadlift(145/100)
(4)REST
(1)6 Thruster(145/100)
(2) 12 Front Squat(145/100)
(3) 18 Deadlift(145/100)
(4)REST
all at same weight.
CrossFit WOD, April 20, 2018
04/20/2018
FITNESS
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP(20)
30 Calorie Row
30 Step Up
30 Snatch
30 Burpee
Level 1
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP(20)
50 Calorie Row
50 Box Jump Over(24/20)
50 Squat Snatch(95/65)
50 Synchro Bar Facing Burpee
Level 2
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP(20)
50 Calorie Row
50 Box Jump Over(24/20)
50 Squat Snatch(135/95)
50 Synchro Bar Facing Burpee
CrossFit WOD, April 19, 2018
04/19/2018
FITNESS
Metcon (AMRAP – Reps)
AMRAP(15)
80-60-40-20
Single Under
40-30-20-10
Sit Up
80-60-40-20
Single Under
40-30-20-10
Sit Up
*Remaining Time Max Knee Push Up
Level 1
Metcon (AMRAP – Reps)
AMRAP(15)
150-120-90-60-30
Single Under
50-40-30-20-10
Sit Up
*Remaining Time Max Hand Release Push Up
Level 2
Metcon (AMRAP – Reps)
AMRAP(15)
"ANNIE"
50-40-30-20-10
Double Under
Sit Up
*Remaining Time Max Handstand Push Up
CrossFit WOD, April 18, 2018
04/18/2018
FITNESS
Metcon (Time)
30-20-10
Wall Ball
KB SDHP
Wall Ball
KB SDHP
Level 1
Metcon (Time)
40-30-20-10
Wall Ball(20/14)
SDHP(75/53)
Wall Ball(20/14)
SDHP(75/53)
Level 2
Metcon (Time)
40-30-20-10
Wall Ball(30/20)
SDHP(95/65)
Wall Ball(30/20)
SDHP(95/65)
CrossFit WOD, April 17, 2018
04/17/2018
Front Squat (1 Rep Max)
FITNESS
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending Ladder
3 Front Squat
3 Ring Row
6 Front Squat
6 Ring Row
Ascending Ladder
3 Front Squat
3 Ring Row
6 Front Squat
6 Ring Row
9,9/12,12/15,15 etc…..
Level 1
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending Ladder
3 Front Squat(95/65)
3 Pull Up
6 Front Squat
6 Pull Up
Ascending Ladder
3 Front Squat(95/65)
3 Pull Up
6 Front Squat
6 Pull Up
9,9/12,12/15,15 etc…..
Level 2
Metcon (AMRAP – Reps)
AMRAP(9)
Ascending Ladder
3 Front Squat(135/95)
3 Bar Muscle Up
6 Front Squat(135/95)
6 Bar Muscle Up
Ascending Ladder
3 Front Squat(135/95)
3 Bar Muscle Up
6 Front Squat(135/95)
6 Bar Muscle Up
9,9/12,12/15,15 etc…..