CrossFit WOD, April 15, 2019
04/15/2019
Back Squat (5×5 All Sets @ Same weight! )
Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
40 Single Unders
10 Goblet Squat
Level 1
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
20 Double Unders/40 Singles
10 Front Squat(75/55)
Level 2
SpitFire (AMRAP – Rounds)
(10)EMOM
30 Double Unders + 7 Front Squats(95/65)
CrossFit WOD, April 13, 2019
04/13/2019
Fitness
Metcon (Time)
100m Run, 20 Sit Up, 10 Burpee
100m Run, 16 Sit Up, 8 Burpee
100m Run, 12 Sit Up, 6 Burpee
100m Run, 8 Sit Up, 4 Burpee
100m Run, 4 Sit Up, 2 Burpee
100m Run, 16 Sit Up, 8 Burpee
100m Run, 12 Sit Up, 6 Burpee
100m Run, 8 Sit Up, 4 Burpee
100m Run, 4 Sit Up, 2 Burpee
Level 1
Metcon (Time)
200m Run, 21 HKR, 21 Burpees
200m Run, 18 HKR, 18 Burpees
200m Run, 15 HKR, 15 Burpees
200m Run, 12 HKR, 12 Burpees
200m Run, 9 HKR, 9 Burpees
200m Run, 6 HKR, 6 Burpees
200m Run, 3 HKR, 3 Burpees
200m Run, 18 HKR, 18 Burpees
200m Run, 15 HKR, 15 Burpees
200m Run, 12 HKR, 12 Burpees
200m Run, 9 HKR, 9 Burpees
200m Run, 6 HKR, 6 Burpees
200m Run, 3 HKR, 3 Burpees
Level 2
Tip-Toe (Time)
200m Run, 21 TTB, 21 Burpees
200m Run, 18 TTB, 18 Burpees
200m Run, 15 TTB, 15 Burpees
200m Run, 12 TTB, 12 Burpees
200m Run, 9 TTB, 9 Burpees
200m Run, 6 TTB, 6 Burpees
200m Run, 3 TTB, 3 Burpees
200m Run, 18 TTB, 18 Burpees
200m Run, 15 TTB, 15 Burpees
200m Run, 12 TTB, 12 Burpees
200m Run, 9 TTB, 9 Burpees
200m Run, 6 TTB, 6 Burpees
200m Run, 3 TTB, 3 Burpees
CrossFit WOD, April 12, 2019
04/12/2019
Fitness
Metcon (Time)
3 Rounds for Time:
100m OH Carry
100m Front Rack Carry
100m Farmer Carry
10 Plate Flips
Level 1
Metcon (Time)
3 Rounds for Time:
100m OH Carry
200m Front Rack Carry
300m Farmer Carry
4 Tire Flips
(44/25) KB’s
Level 2
Chain Mail (Time)
3 Rounds for Time:
100m OH Carry
200m Front Rack Carry
300m Farmer Carry
4 Tire Flips
(53/35) KB’s
CrossFit WOD, April 11, 2019
04/11/2019
Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
30 Cal Row
20 Hang Power Clean
10 Box Dips
1:00 Plank Hold
Level 1
Metcon (AMRAP – Rounds and Reps)
AMRAP(30)
Teams of 2:
Teams of 2:
40 Cal Row
30 Hang Power Clean(95/65)
20 Bar Dip
10 Wall Walks
Level 2
Step Brothers (AMRAP – Rounds and Reps)
AMRAP(30)
Teams of 2:
Teams of 2:
40 Cal Row
30 Hang Power Clean(135/95)
20 Ring Dip
10 Wall Walks
CrossFit WOD, April 10, 2019
04/10/2019
Fitness
Metcon (Time)
3 Rounds for Time:
10 Goblet Squat
10 Ring Rows
50 Single Unders
Level 1
Metcon (Time)
3 Rounds for Time:
10 Front Squats(115/75)
20 Pull Ups
50 Double Unders or 100 Singles
Heartbreak Kid (Time)
3 Rounds for Time:
10 Front Squats(185/135)
20 Chest-to-Bar Pull Ups
50 Double-Unders
Level 2