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

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%

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

Level 1

Level 2
Jackie (Time)
For Time:
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)

1 2 3 167