CrossFit WOD, January 18, 2018

01/18/2018

FITNESS
Metcon (AMRAP – Reps)
TABATA(4 Minute Rounds)
:20 On
:10 Off
1 Minute
rest after each Movement.

Push Up
Stone Hold
Sit Up
Russian KBS
Tuck Hold(Hanging From Rig)

Level 1
Metcon (AMRAP – Reps)
TABATA(4 Minute Rounds)
:20 On
:10 Off
1 Minute
rest after each Movement.

Push Up
Stone Hold(95/65)
Sit Up(Unassisted PVC in back rack)
Russian KBS(53/35)
Tuck Hold(Parallettes)

Level 2
Metcon (AMRAP – Reps)
TABATA(4 Minute Rounds)
:20 On
:10 Off
1 Minute
rest after each Movement.

HandStand Push Up
Stone Hold(95/65)
Sit Up(Unassisted PVC in back rack)
Russian KBS(70/44)
L-Sit(Parallettes)

CrossFit WOD, January 17, 2018

01/17/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
45 Wall Ball
90 Single Under
30 Jumping Pull Up

Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
100 Wall Ball(20/14)
50 Double Under
25 Chest to Bar Pull Up

Level 2
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

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