CrossFit WOD, October 22, 2019

10/22/2019

Fitness
Metcon (Time)
5 Rounds:

100m Run
10 DB Single Arm DB Clean & Jerk
10 AbMat Sit Ups

Level 1
Metcon (Time)
10 Rounds:

200m Run
10 Single Dumbbell Hang Clean and Jerks (40/25)
15 AbMat Sit-up

Level 2
High Tide (Time)
10 Rounds:

200m Run
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups

CrossFit WOD, October 21, 2019

10/21/2019

Fitness
Metcon (Time)
For Time:

35 Calorie Row
30 Step Up(Box or Plate)
25 KB High Pull
20 Ring Rows
15 Burpee

Level 1
Metcon (Time)
For Time:

60 Calorie Row
50 Box Jump(20/20)
40 SDHP(75/55)
30 Pull Ups
20 Bar Facing Burpee

Level 2
ARIES (Time)
For Time

60 Calorie Row
50 Box Jump Over(24/20)
40 SDHP(95/65)
30 C2B Pull Ups
20 Bar Facing Burpee

CrossFit WOD, October 19, 2019

BABZ

Fitness
Metcon (AMRAP – Reps)
(15)AMRAP

Partner A: 100m Run

Partner B: 5 Hang Power Clean
10 Lunges
5 Ring Rows

Level 1
Metcon (AMRAP – Reps)
(30)AMRAP

Partner A: 300m Run

Partner B: 9 Power Cleans(115/75)
6 Front Rack Lunge
3 Rope Pull Ups

Level 2
Metcon (AMRAP – Reps)
AMRAP (30)

Partner A: 400m Run

Partner B: 9 Power Cleans (155/105)
6 Front Rack Lunge
3 Rope Climb

CrossFit WOD, October 18, 2019

10/18/2019

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

CrossFit WOD, October 17, 2019

10/17/2019

Fitness
Metcon (AMRAP – Reps)
(20)EMOM

Odd: 7/5 Calorie Row
Even: 9 Russian KBS

Level 1
Metcon (AMRAP – Reps)
(20)EMOM

Odd: 12/9 Calorie Row
Even: 10 KBS(53/35)

Level 2
CLICK (AMRAP – Reps)
(20)EMOM

Odd: 15/12 Calorie Row
Even: 12 KBS(70/44)

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