CrossFit WOD, August 6, 2018

08/06/2018

FITNESS
Metcon (Time)
For Time:
1 Round:
400m Run
120 Single Under
12 Hang Power Clean

2 Rounds:
200m Run
100 Single Under
9 Hang Power Clean

3 Rounds:
100m Run
80 Single Under
6 Hang Power Clean

Level 1
Metcon (Time)
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (95/65)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (95/65)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (95/65)

Level 2
Jump City (Time)
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

CrossFit WOD, August 4, 2018

08/04/2018

FITNESS

Level 1

Level 2
The CrossFit Total (Total Weight)

CrossFit WOD, August 3, 2018

08/03/2018

Power Snatch (Build to a heavy single)

FITNESS
Metcon (Time)
For Time:
50 Power Snatches

Level 1

Level 2
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

CrossFit WOD, August 2, 2018

08/02/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP(20)
60 Calorie Row
40 KB Swing(Russian)
30 Hanging Knee Raise
20 Renegade Row

Level 1
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP(20)
100 Calorie Row
80 KB Swing(53/35)
60 Toes 2 Bar
40 Renegade Row(45/30)

Level 2
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP(20)
100 Calorie Row
80 KB Swing(70/44)
60 Toes 2 Bar
40 Renegade Row(50/35)

CrossFit WOD, August 1, 2018

08/01/2018

FITNESS
Metcon (Time)
3 Rounds for time:
200m Run
15 Ring Row
15 Knee Push Up
20 Abmat Sit Up
25 Air Squat

Level 1
Metcon (Time)
4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
40 Air Squats

Level 2
Barbed Wire (Time)
4 Rounds for time:
400m Run
20 Chest to Bar Pull Up
20 Handstand Push Up
40 AbMat Sit Up
40 Air Squat