CrossFit WOD, January 16, 2020

1/16/2020

Bench (Week 2 of 4) (Weight)
After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps @ 90%

**SUPERSET with a 1min weighted Plank. (45/25)lbs on your back.

Fitness
Metcon (AMRAP – Reps)
3 Rounds every 5:00
4:00 On
1:00 Off

75 Single Unders
15 DB Deadlifts
Max Sit Ups with remaining time.

Level 1
Metcon (AMRAP – Reps)
5 Rounds every 5:00
4:00 On
1:00 Off

150 Single Unders
25 DB Deadlifts(40/25)
Max Sit Ups with remaining time.

Level 2
Beetle Juice (AMRAP – Reps)
4 Rounds every 5:00
4:00 On
1:00 Off

75 Double Unders
25 DB Deadlifts(50/35)
Max Sit Ups with remaining time.

Feet Anchored under DBs!!!

Deadlifts should be UNBROKEN every round!

**SCORE is TOTAL Sit Ups

CrossFit WOD, January 15, 2020

01/15/2019

Fitness
Metcon (Time)
100m Run
100m Row
7/5 Cal Assault Bike

immediately into;
3 Rounds:
5 Hang Power Cleans
10 Jumping Pull Ups

immediately into;
100m Run
100m Row
7/5 Cal Assault Bike

Level 1
Metcon (Time)
200m Run
200m Row
14/9 Cal Assault Bike

immediately into;
3 Rounds:
5 Hang Power Cleans(115/75)
7 Pull Ups

immediately into;
200m Run
200m Row
14/9 Cal Assault Bike

immediately into;
3 Rounds:
5 Hang Power Cleans(115/75)
7 Pull Ups

Level 2
Sour then Sweet (Time)
35min. to finish…

400m Run
400m Row
20/15 Cal Assault Bike

immediately into;
3 Rounds:
5 Hang Power Cleans(155/105)
10 Pull Ups

immediately into;
400m Run
400m Row
20/15 Cal Assault Bike

immediately into;
3 Rounds:
5 Hang Power Cleans(155/105)
10 Pull Ups

CrossFit WOD, January 14, 2020

01/14/2020

Fitness
Metcon (Time)
9-1
Burpees
1-9
Air Squats

Level 1
L1 LUNA (Time)
14-1
Burpees
1-14
Jump Squats

Level 2
LUNA (Time)
20-1
Burpees
1-20
Jump Squats

CrossFit WOD, January 13, 2020

01/13/2020

Push Press (Week 2 of 4) (Weight)
After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps @ 90%

**SUPERSET with a 1min weighted Plank. (45/25)lbs on your back.

Fitness
Metcon (AMRAP – Reps)
Every 3min x 5 Rounds:
8 Push Press
8 Sit Ups
8 Plate or Box Step Ups
8 Lunges

Level 1
Metcon (AMRAP – Reps)
Every 3min x 5 Rounds:
10 Push Press(95/65)
10 Hanging Knee Raises
10 Box Jump(20/16)
10 Lunges

Level 2
Hot N Spicy (AMRAP – Reps)
Every 3min x 5 Rounds:
10 Push Press(115/75)
10 Toes-to-Bar
10 Box Jump(24/20)
10 Jumping Lunges

RX+ is adding 1 rep each round. See how far you can get.
Round 1: 10 Reps
Round 2: 11 Reps
Round 3: 12 Reps
…And so on…

Write what you complete in the comments.

Your score is going to be the # you finished. So if you finish RX your score is 10. For RX+ write in the highest round you finished. You may NOT sit out a round. You must complete a minimum of 10 reps.

CrossFit WOD, January 11, 2020

01/11/2020

Fitness
Metcon (Time)
In teams of 2. Only 1 person works at a time:

For Time:
2000m Row
40 Squat Clean

*You may complete this ANY format you’d like.
Strategize with your partner and try to keep a solid pace ๐Ÿ™‚

*A few examples:
1.) You Go I Go,,250m Row +5 Squat Cleans
2.) Split 1000m Row + 20 Squat Cleans for 5 Rounds
3.) Make up your own ๐Ÿ™‚

Level 1
Metcon (Time)
In teams of 2. Only 1 person works at a time:

For Time:
5000m Row
100 Squat Clean(95/65)

*You may complete this ANY format you’d like.
Strategize with your partner and try to keep a solid pace ๐Ÿ™‚

*A few examples:
1.) You Go I Go,,250m Row +5 Squat Cleans
2.) Split 1000m Row + 20 Squat Cleans for 5 Rounds
3.) Make up your own ๐Ÿ™‚

Level 2
Frenzy (Time)
In teams of 2. Only 1 person works at a time:

For Time:
5000m Row
100 Squat Clean(135/95)

*You may complete this ANY format you’d like.
Strategize with your partner and try to keep a solid pace ๐Ÿ™‚

*A few examples:
1.) You Go I Go,,250m Row +5 Squat Cleans
2.) Split 1000m Row + 20 Squat Cleans for 5 Rounds
3.) Make up your own ๐Ÿ™‚