CrossFit WOD, January 22, 2020

01/22/2020

Weightlifting
Push Press (Week 3 of 4) (Weight)
After a few warm up sets complete:

Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max!

Dip and push HARD! Squeeze those glutes and quads! NO dipping under the bar while the bar is traveling UP!

*SUPERSET with 1 Minute Weighted Plank (45/25) 🙂

Fitness
Metcon (AMRAP – Reps)
(2)AMRAP
7/5 Calorie Assualt Bike Sprint
3 Power Clean
Max Russian KB Swing in Remaining Time.

REST 1 Minute x 5 Rounds

Level 1
Metcon (AMRAP – Reps)
(2)AMRAP
10/7 Calorie Assualt Bike Sprint
5 Power Clean(115/75)
Max American KB Swing in Remaining Time.(53/35)

REST 1 Minute x 5 Rounds

Level 2
No Guidance (AMRAP – Reps)
(2)AMRAP
15/10 Calorie Assualt Bike Sprint
5 Power Clean(155/105)
Max American KB Swing in Remaining Time.(70/44)

REST 1 Minute x 5 Rounds

***SCORE IS TOTAL KB SWINGS!

MOVE quickly! Should have about 1 Minute for KB Swings 🙂

CrossFit WOD, January 21, 2020

01/21/2020

Fitness
Metcon (Time)
1 Rounds for time of:

100m Run
30 Box Step Ups
100m Run
30 Walking Lunges
100m Run
30 Kettle Bell Sumo Deadlift High Pull
100m Run

Level 1
Metcon (Time)
2 Rounds for time of:

100m Run
30 Box Jump(24/20)
100m Run
30 DB Front Rack Lunges(40/25)
100m Run
30 Sumo Deadlift High Pull(75/55)

Level 2
GO FLEX (Time)
2 Rounds for time of:

200m Run
30 Box Jump Over(24/20)
200m Run
30 DB Front Rack Lunges(50/35)
200m Run
30 Sumo Deadlift High Pull(95/65)

CrossFit WOD, January 20, 2020

01/20/2020

Bench Press (Week 3 of 4) (Weight)
After a few warm up sets complete:

Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max!

SUPERSET With 5 Weighted Chin Ups(Underhand Grip)

*If you cannot use weight, strict or banded is fine.

Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
30 Single Unders
10 Wall Balls
30 Single Unders
5 Ring Rows

For the ring rows make sure you are pulling till the thumb knuckle makes contact with the chest.

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(15)
48 Single Unders
12 Wall Balls(20/14)
48 Single Unders
8 Pull Ups

Level 2
Candy Paint (AMRAP – Rounds and Reps)
(15)AMRAP

30 Double Unders
15 Wall Balls(20/14)
30 Double Unders
15 Pull Ups

A SPICY one TODAY!!!!

RX+ is 10 Wall Ball 30/20lb Ball & 5/3 Bar Muscle Ups

CrossFit WOD, January 18, 2020

01/18/2020

Fitness
Metcon (Time)
in Teams of 2:

25min. running clock…

50/35 Calorie Bike
30 Curtis P’s
50 Burpee Hanging Knee Raise
50/35 Calorie Bike

Level 1
Metcon (Time)
in Teams of 2:

25min. running clock…

100/80 Calorie Bike
50 Curtis P’s(95/65)
100 Burpee Hanging Knee Raise
100/80 Calorie Bike

Level 2
Whats that? (Time)
in Teams of 2:

25min. running clock…

100/80 Calorie Bike
50 Curtis P’s(115/75)
100 Burpee Toe-to-Bar
100/80 Calorie Bike

*1 Curtis P = 1 Power Clean + 1 Lunge On Each Leg + 1 Push Press.

RX+ is 135/95

CrossFit WOD, January 17, 2020

01/17/2020

Fitness
Metcon (Time)
3 Rounds for Time of:

12 Wall Balls
9 Knee Push Ups
6 DB Snatch

Level 1
Metcon (Time)
3 Rounds for Time of:

30 Wall Balls(20/14)
20 Push Ups
10 Power Snatch(95/65)

Level 2
Karen Pushed Isabel (Time)
3 Rounds for Time of:

50 Wall Balls(20/14)
30 Push Ups
10 Power Snatch(135/95)

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