CrossFit WOD, May 3, 2021

05/03/2021

Fitness
Metcon (AMRAP – Reps)
Death By Back Squat(45/35)

Level 1
Metcon (AMRAP – Reps)
Death By Back Squat(155/105)

Level 2
Death By Back Squat (AMRAP – Reps)
1 back squat the first minute, 2 back squats the second minute, 3 back squats the third minute and so on…

@ 225/155

Fitness
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Devils Press(35/25)
200m Run after each round.

21 Minute CAP.

Level 1
Metcon (Time)
10-8-6-4-2
Devils Press(15/10)
100m Run after each round.

21 Minute CAP.

Level 2
Five Hours (Time)
10-9-8-7-6-5-4-3-2-1
Devils Press(50/35)
200m Run after each round.

21 Minute CAP.

CrossFit WOD, May 1, 2021

05/01/2021

Fitness
Metcon (Time)
Teams of 2:

50 Calorie Assault Bike
30 Curtis P’s(45/55)
50 Calorie Row
30 DB Snatch(15/10)(synchro)
50 Burpee

Level 1
Metcon (Time)
Teams of 2:

100 Calorie Assault Bike
50 Curtis P’s(95/65)
100 Calorie Row
50 DB Snatch(35/25)(synchro)
100 Bar Facing Burpee

Level 2
Destiny’s Child (Time)
Teams of 2:

100 Calorie Assault Bike
50 Curtis P’s(135/95)
100 Calorie Row
50 DB Snatch(50/35)(synchro)
100 Bar Facing Burpee

CrossFit WOD, April 30, 2021

04/30/2021

Fitness
Metcon (Time)
5 Rounds For Time:
100m Run
5 Jumping Pull Ups
100m Run
10 Knee Push Ups
100m Run
15 Air Squats

Level 1
Metcon (Time)
10 Rounds For Time:
100m Run
5 Pull Ups
100m Run
10 Push Ups
100m Run
15 Air Squats

Level 2
Murph Prep (Time)
10 Rounds For Time:
100m Run
10 Pull Ups
100m Run
20 Push Ups
100m Run
30 Air Squats

CrossFit WOD, April 29, 2021

04/29/2021

Every 1:30 x 10 Rounds (Weight)
1 Squat Clean(Building)

Fitness
Metcon (AMRAP – Reps)
(20)EMOM
(1)8/5 Calorie Row
(2)Max Alternating Leg Knee-ups
Metcon (AMRAP – Reps)
(20)EMOM
(1)12/9 Calorie Row
(2)Max Alternating Leg V-ups
Sonic (AMRAP – Reps)
(20)EMOM
(1)15/12 Calorie Row
(2) Max Alternating Leg V-Ups

Level 1

Level 2

CrossFit WOD, April 28, 2021

04/28/2021

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
30 Walking Lunge
30 DB Box Step Ups
30 Knee Push Ups
30 Box or Plate Jumps

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
30 Overhead DB Walking Lunge(35/25)
30 DB Box Step Ups(35/25)(20in./20in.)
30 Push Ups
30 Box Jump Overs(20/20)

Level 2
Loading… (AMRAP – Rounds and Reps)
(20)AMRAP
30 Overhead DB Walking Lunge(50/35)
30 DB Box Step Ups(50/35)(24in./20in.)
30 Handstand Push Ups
30 Box Jump Overs(24/20)