CrossFit WOD, August 12, 2020
08/12/2020
Bulletproof 8/12/20
20 Minutes for quality.
8 R/L Pallof Press
10 Tempo Box Step ups(30/24)
10 Sumo Inch Worms
:30 Hollow Body Hold
Fitness
Level 1
Level 2
Phish Food (AMRAP – Rounds)
(18)EMOM
(1) Russian Twist With DB
(2) Brief Case DB Hold Heavy
(3) Hanging Flutter Kicks
(1) Russian Twist With DB
(2) Brief Case DB Hold Heavy
(3) Hanging Flutter Kicks
CrossFit WOD, August 11, 2020
08/11/2020
Back Squat Week 3 of 8 (Weight)
30 Reps @ 25%
20 Reps @ 50%
15 Reps @ 60%
3 Sets of 12 @ 70%
20 Reps @ 50%
15 Reps @ 60%
3 Sets of 12 @ 70%
If Completed all 3 sets last week add 5-10 pounds.
Fitness
Level 1
Level 2
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit WOD, August 10, 2020
08/10/2020
Fitness
Metcon (Time)
For Time:
500m Row
50 Jump Squats
30 Jumping Pull Ups
500m Row
50 Jump Squats
30 Jumping Pull Ups
Level 1
Level 2
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
1000m Row
50 Thrusters, 45#
30 Pull-ups
CrossFit WOD, August 8, 2020
08/08/2020
Fitness
Metcon (Time)
60 Calorie Buy In
5 Rounds:
10 Power Snatch Synchronized(45/35)
20 DB Box Step Up Alternating
Level 1
Metcon (Time)
100 Calorie Buy In
5 Rounds:
15 Power Snatch Synchronized(65/45)
20 DB Box Step Up Alternating(40/25)
Level 2
McGriddle (Time)
100 Calorie Buy In
5 Rounds:
15 Power Snatch Synchronized(75/55)
20 DB Box Step Up Alternating(50/35)
CrossFit WOD, August 7, 2020
08/07/2020
Fitness
Metcon (Time)
18-15-12-9-6-3
Hanging Knee Raises
DB Thrusters
Level 1
Metcon (Time)
18-15-12-9-6-3
Hanging Knee Raises
DB Thrusters(35/25)
Level 2
The Whopper (Time)
21-18-15-12-9-6-3
TTB
DB Thrusters(35/25)