CrossFit WOD, October 28, 2020

10/28/2020

Fitness
Metcon (Time)
5 Rounds for time:

200m Run
10 PVC Front Squat
5 PVC Facing Burpee

Level 1
Metcon (Time)
5 Rounds for time:

300m Run
15 Front Squat(95/65)
15 Bar Facing Burpee

Level 2
Zombie Nancy (Time)
5 Rounds for time:

400m Run
15 Front Squat(115/75)
15 Bar Facing Burpee

CrossFit WOD, October 27, 2020

10/27/2020

Fitness
Metcon (AMRAP – Reps)
6 Rounds
1:30 on 1:30 Off

Odd:
12/9 Calorie Assault Bike
Max Jumping Pull Ups

Even:
12/9 Calorie Assault Bike
Max Push Press(45/35)

Level 1
Metcon (AMRAP – Reps)
10 Rounds
1:30 on 1:30 Off

Odd:
17/12 Calorie Assault Bike
Max Jumping Pull Ups

Even:
17/12 Calorie Assault Bike
Max Push Press(75/55)

Level 2
Vampire Blood (AMRAP – Reps)
10 Rounds
1:30 on 1:30 Off

Odd:
21/15 Calorie Assault Bike
Max Pull Ups

Even:
21/15 Calorie Assault Bike
Max Push Press(95/65)

CrossFit WOD, October 26, 2020

10/26/2020

Deadlift (3 Sets 10 Reps)

Fitness
Metcon (Time)
50-40-30-20-10

Single Unders
50ft. Walking Lunge after each set.

Level 1
Metcon (Time)
100-80-60-40-20

Single Unders
50ft. DB Walking Lunge(40/25) after each set.

Level 2
Spooky (Time)
50-40-30-20-10

Double Unders
50ft. DB Walking Lunge(50/35) after each set.

CrossFit WOD, October 24, 2020

10/24/2020

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

You Go I Go

(20)AMRAP
6 Calorie Row
4 Burpees
2 Man Makers

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

You Go I Go

(20)AMRAP
9 Calorie Row
6 Burpee Over Rower
3 Man Makers(40/25)

Level 2
Slow Burn (AMRAP – Rounds and Reps)
PARTNER WOD:

You Go I Go

(20)AMRAP
9 Calorie Row
6 Burpee Over Rower
3 Man Makers(50/35)

CrossFit WOD, October 23, 2020

10/23/2020

Fitness
Metcon (Time)
3 Rounds for Time:

400m Run
20 Walking Lunges
5 Devils Press(20/10)

Level 1
Metcon (Time)
3 Rounds for Time:

600m Run
30 DB Front Rack Lunges(40/25)
10 Devils Press(40/25)

Level 2
Runnin With the Devil (Time)
3 Rounds for Time:

800m Run
30 DB Front Rack Lunges(50/35)
10 Devils Press(50/35)

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