CrossFit WOD, August 5, 2021

08/05/2021

Fitness
Metcon (AMRAP – Reps)
2:00 On 2:00 Off x 6 Rounds

(1) 10/8 Calories Assault Bike

Max Toes to Rig

(2) 10/8 Calorie Assault Bike

Max Burpees to Target

Level 1
Metcon (AMRAP – Reps)
2:00 On 2:00 Off x 10 Rounds

(1) 15/12 Calories Assault Bike

Max Hanging Knee Raises

(2) 15/12 Calorie Assault Bike

Max Burpees to Target

Level 2
Tsunade (AMRAP – Reps)
2:00 On 2:00 Off x 10 Rounds

(1) 20/15 Calories Assault Bike

Max TTB

(2) 20/15 Calorie Assault Bike

Max Burpees to Target

CrossFit WOD, August 4, 2021

08/04/2021

Overhead Squat (3-3-3-3-3)

Fitness
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
60 Single Unders
10 Jumping Pull Ups
5 Overhead Squats(PVC)

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
120 Single Unders
20 Jumping Pull Ups
10 Overhead Squats(95/65)

Level 2
Pringles (AMRAP – Rounds and Reps)
(15)AMRAP
60 Double Unders
20 Pull Ups
10 Overhead Squats(135/95)

CrossFit WOD, August 3, 2021

08/03/2021

Fitness
Metcon (Time)
5 Rounds for Time:

200m Run
15 Abmat Sit Ups
10 Deadlifts(45/35)

Level 1
Metcon (Time)
5 Rounds for Time:

400m Run
30 Abmat Sit Ups
15 Deadlifts(185/125)

Level 2
Mr. Joshua (Time)
5 Rounds for Time:

400m Run
30 Abmat Sit Ups
15 Deadlifts(225/155)

CrossFit WOD, August 2, 2021

08/02/2021

EMOM Squat Clean Doubles (2 Reps EMOM)
2 Squat Cleans @ 82% EMOM for 10 Rounds

NOT Touch n Go

Fitness
Metcon (Time)
100-80-60-40-20

Plank Shoulder Taps

10-8-6-4-2

Thrusters(45/35)

Level 1
Metcon (Time)
AS FAR AS POSSIBLE IN 20 MINUTES…

10-9-8-7-6-5-4-3-2-1

Wall Walks
Thrusters(95/65)

Level 2
IE4 (Time)
AS FAR AS POSSIBLE IN 20 MINUTES…

10-9-8-7-6-5-4-3-2-1

Wall Walks
Thrusters(135/95)

CrossFit WOD, July 31, 2021

07/31/2021

Fitness
Metcon (AMRAP – Reps)
PARTNER WOD:

3 Rounds for reps:

2:00 Wall Balls(10/8)
2:00 Push Press(45/35)
2:00 Rowing For Calories
2:00 Hang Sumo Deadlift High Pull(45/35)
2:00 Single Unders

1 Partner Works for 1:00 While the other REST.

Level 1

Level 2
FIGHT OR FLIGHT (AMRAP – Reps)
PARTNER WOD:

3 Rounds for reps:

2:00 Wall Balls(20/14)
2:00 Push Press(75/55)
2:00 Rowing For Calories
2:00 Sumo Deadlift High Pull(75/55)
2:00 Double Unders

1 Partner Works for 1:00 While the other REST.

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