CrossFit WOD, January 15, 2021

01/15/2021

Deadlift (5-5-5-5-5)
SAME WEIGHT EACH SET

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
5 KB DEADLIFTS
100M SPRINT

Level 1
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
5 DEADLIFTS(205/135)
100M SPRINT

Level 2
BILLY MADISON (AMRAP – Rounds and Reps)
(10)AMRAP
5 DEADLIFTS(275/185)
100M SPRINT

CrossFit WOD, January 14, 2021

01/14/2020

Fitness
Metcon (Time)
9-1
Burpees
1-9
Air Squats

Level 1
L1 LUNA (Time)
14-1
Burpees
1-14
Jump Squats

Level 2
LUNA (Time)
20-1
Burpees
1-20
Jump Squats

CrossFit WOD, January 13, 2021

01/13/2021

Fitness
Metcon (AMRAP – Reps)
(4)AMRAP
12-9-6
ASSAULT BIKE CALORIES
JUMPING PULL UPS

REST 1:00

(4)AMRAP
12-9-6
BOX STEP OVERS
HANGING KNEE RAISES

REST 1:00

(4)AMRAP
12-9-6
STRICT PRESS
KBS RUSSIAN

Level 1
Metcon (AMRAP – Reps)
(4)AMRAP
21-15-9
ASSAULT BIKE CALORIES
JUMPING PULL UPS

REST 1:00

(4)AMRAP
21-15-9
BOX JUMP OVERS(20/20)
HANGING KNEE RAISES

REST 1:00

(4)AMRAP
21-15-9
STRICT PRESS(75/55)
KBS RUSSIAN(53/35)

Level 2
THE SPY WHO SHAGGED ME (AMRAP – Reps)
(4)AMRAP
21-15-9
ASSAULT BIKE CALORIES
PULL UPS

REST 1:00

(4)AMRAP
21-15-9
BOX JUMP OVERS(24/20)
TTB

REST 1:00

(4)AMRAP
21-15-9
HSPU
KBS RUSSIAN(70/44)

CrossFit WOD, January 12, 2021

01/12/2021

Fitness
Metcon (AMRAP – Reps)
3 ROUNDS FOR REPS:

1:00 ROW FOR CALORIES
1:00 SINGLE UNDERS
1:00 SIT UPS
1:00 DB BENCH PRESS
1:00 REST

Level 1
Metcon (AMRAP – Reps)
5 ROUNDS FOR REPS:

1:00 ROW FOR CALORIES
1:00 SINGLE UNDERS
1:00 SIT UPS
1:00 DB BENCH PRESS(40/25)
1:00 REST

Level 2
DUDE WHERE’S MY CAR? (AMRAP – Reps)
5 ROUNDS FOR REPS:

1:00 ROW FOR CALORIES
1:00 DOUBLE UNDERS
1:00 PVC SIT UPS
1:00 DB BENCH PRESS(50/35)
1:00 REST

CrossFit WOD, January 11, 2021

01/11/2021

Fitness
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
HANG CLEAN AND JERK(45/35)
1-2-3-4-5-6-7-8-9-10
FRONT SQUAT(45/35)

EVERY TIME YOU BREAK BEFORE 11 REPS 10 LATERAL BAR STEP OVERS.

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
HANG CLEAN AND JERK(95/65)
1-2-3-4-5-6-7-8-9-10
FRONT SQUAT(95/65)

EVERY TIME YOU BREAK BEFORE 11 REPS 20 LATERAL BAR HOPS.

Level 2
RAT RACE (Time)
10-9-8-7-6-5-4-3-2-1
HANG CLEAN AND JERK(135/95)
1-2-3-4-5-6-7-8-9-10
FRONT SQUAT

EVERY TIME YOU BREAK BEFORE 11 REPS 20 LATERAL BAR HOPS.

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