CrossFit WOD, October 16, 2019

10/16/2019

Deadlift (Build to a Heavy set of 5)

Fitness
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

6 DB Strict Press
9 DB Deadlift
30 Single Unders

Level 1
Metcon (AMRAP – Rounds and Reps)
(12)AMRAP

6 DB Strict Press(40/25)
9 Deadlift(185/125)
30 Double Unders/ 60 Singles

Level 2
Mr. Deeds (AMRAP – Rounds and Reps)
(12)AMRAP

6 Handstand Push Ups
9 Deadlift(225/155)
30 Double Unders

CrossFit WOD, October 15, 2019

10/15/2019

Fitness
Metcon (Time)
10-8-6-4-2

Medball Clean

*100m run after each

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean(95/65)

*200m run after each

Level 2
Water Boy (Time)
10-9-8-7-6-5-4-3-2-1

Hang Squat Clean(135/95)

*200m run after each

CrossFit WOD, October 14, 2019

10/14/2019

Fitness
Metcon (Time)
2 Sets:

25 Air Squat
8 Burpee Step Up
25 Sit Ups
8 Burpee Step Up

Rest 3:00 Between sets

Level 1
Metcon (Time)
2 Sets:

35 Wall Balls(20/14)
15 Burpee Box Jump Over(24/20)
35 Hanging Knee Raises
15 Burpee Box Jump Over(24/20)

Rest 3:00 Between Sets

Level 2
Happy Gilmore (Time)
2 Sets:

35 Wall Balls(20/14)
15 Burpee Box Jump Over(24/20)
35 TTB
15 Burpee Box Jump Over(24/20)

Rest 3:00 Between Sets

CrossFit WOD, October 12, 2019

10/12/2019

Fitness
Metcon (Time)
PARTNER WOD:

400m Run(100m Relay)
30 Back Squat
30 Bench Press
400m Run(100m Relay)
30 Back Squat
30 Bench Press
400m Run(100m Relay)
10 Back Squat
10 Bench Press

Level 1
Metcon (Time)
PARTNER WOD:

800m Run(200m Relay)
60 Back Squat(95/65)
60 Bench Press(95/65)
800m Run(200m Relay)
40 Back Squat(95/65)
40 Bench Press(95/65)
800m Run(200m Relay)
20 Back Squat(95/65)
20 Bench Press(95/65)

Level 2
COFFEE With a Friend (Time)
PARTNER WOD:

800m Run(200m Relay)
60 Back Squat(135/95)
60 Bench Press(135/95)
800m Run(200m Relay)
40 Back Squat(135/95)
40 Bench Press(135/95)
800m Run(200m Relay)
20 Back Squat(135/95)
20 Bench Press(135/95)

CrossFit WOD, October 11, 2019

10/11/2019

Fitness
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Level 1

Level 2
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

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