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)

CrossFit WOD, January 10, 2018

01/10/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
3 Power Clean
6 Hanging Knee Raise
9 Wall Ball

Level 1
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

CrossFit WOD, January 9, 2018

01/09/2018

1 1/4 Front Squat (5-5-5-5-5 Building)
Descend to bottom of squat then ascend past parallel, then back down to bottom of squat before standing back up to full extension.

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
10 DBL KB Front Rack Lunge
20 Step Up
60 Single Under

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
10 DBL KB Front Rack Lunge(53/35)
15 Box Jump(24/20)
30 Double Under

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(10)
10 DBL KB Front Rack Lunge(70/44)
15 Box Jump(30/24)
20 Triple Under