CrossFit WOD, August 22, 2018

08/22/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
(18)AMRAP

15 Deadlift
10 Ring Row
75 Single Under
10 Ring Row

Level 1
Metcon (AMRAP – Rounds and Reps)
(18)AMRAP

30 Deadlift(155/105)
15 Pull Up
75 Double Under
15 Pull Up

Level 2
Half Bad (AMRAP – Rounds and Reps)
(18)AMRAP

20 Deadlift(225/155)
10 Chest to Bar Pull Up
100 Double Under
10 Chest to Bar Pull Up

CrossFit WOD, August 21, 2018

08/21/2018

FITNESS
Metcon (Time)
For Time:

800m Run
30 Wallballs
30 Step Up
20 Burpees
20 Power Snatches

Level 1
Metcon (Time)
For Time:

1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

Level 2
Country Mile (Time)
For Time:

1 Mile Run
50 Wall Ball(20/14)
40 Box Jump Over(24/20)
30 Burpee
10 Power Snatch(165/115)

CrossFit WOD, August 20, 2018

08/20/2018

Push Press (Heavy Set of 3)

FITNESS
Metcon (Time)
3 Rounds for time:

10 Hang Power Clean
10 Front Squat
10 Push Press

Level 1
Metcon (Time)
3 Rounds for time:

20 Hang Power Clean
20 Front Squat
20 Push Press
(95/65)#

Level 2
Sky Hook (Time)
3 Rounds for time:

20 Hang Power Clean
20 Front Squat
20 Push Press
(115/75)#

CrossFit WOD, August 18, 2018

08/18/2018

FITNESS
Metcon (Time)
PARTNER WOD

40-30-20-10
Calorie Row
Shoulder to Overhead
Team chooses weights

Level 1
Metcon (Time)
PARTNER WOD

100-80-60-40-20
Calorie Row
50-40-30-20-10
Shoulder to Overhead
(75/53)
(95/65)
(115/75)
(135/95)
(155/105)

Level 2
Metcon (Time)
PARTNER WOD

100-80-60-40-20
Calorie Row
50-40-30-20-10
Shoulder to Overhead
(95/65)
(115/75)
(135/95)
(155/105)
(185/125)

CrossFit WOD, August 17, 2018

08/17/2018

FITNESS
Metcon (Time)
3 Rounds for time:

400m Run
15 DB Squat Cleans
15 Burpees

Level 1
Metcon (Time)
3 Rounds for time:

800m Run
25 DB Squat Cleans(45/30)
25 Burpees

Level 2
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009