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.
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.
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.
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
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
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
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
(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
(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
(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
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)
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)
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)