CrossFit WOD, January 16, 2018

01/16/2018

FITNESS
Metcon (Time)
50 Thruster
*EMOM 3 Burpee

Level 1
Metcon (Time)
75 Thruster(95/65)
*EMOM 5 Burpee

Level 2
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)

CrossFit WOD, January 15, 2018

01/15/2018

FITNESS
Metcon (Time)
5 Rounds
200m Run
7 Ring Row
4 Clean and Jerk

Level 1
Metcon (Time)
5 Rounds
400m Run
7 L-Pull Up
4 Clean and Jerk(115/75)

Level 2
Metcon (Time)
5 Rounds
400m Run
7 L Pull Up
4 Clean and Jerk(185/125)

CrossFit WOD, January 13, 2018

01/13/2018

Metcon (AMRAP – Reps)
AMRAP(7)
30-20-10
DB Push Press
DB Push Ups

-Rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(7)
30-20-10
Burpee Over Bar
SDHP

-Rest 2 Minutes-

Metcon (AMRAP – Reps)
AMRAP(7)
30-20-10
Medball Clean
Medball Sit Up

CrossFit WOD, January 12, 2018

01/12/2018

FITNESS
Metcon (Time)
7 Rounds
5 Box HSPU
5 Thruster
5 Hanging Knee Raise
5 Deadlift
5 Burpee
5 KBS
5 Ring Row

Level 1
Metcon (Time)
7 Rounds
7 HSPU
7 Thruster(95/65)
7 Knee 2 Elbow
7 Deadlift(185/125)
7 Burpee
7 KBS(53/35)
7 Pull Up

Level 2
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

CrossFit WOD, January 11, 2018

01/11/2018

FITNESS
Metcon (Time)
4 Rounds
300m Run
15 Hang Power Snatch
10 OHS

Level 1
Metcon (Time)
4 Rounds
400m Run
20 Hang Power Snatch(75/53)
10 OHS(75/53)

Level 2
Metcon (Time)
4 Rounds
400m Run
20 Hang Power Snatch(95/65)
10 OHS(95/65)