CrossFit WOD, November 21, 2020

11/21/2020

Fitness
Metcon (Time)
400m Run (Switch every 100m)
800m Row (Switch every 200m)
400m Run (Switch every 100m)

In Remaining Time AMRAP

Devils Press

CAP 15:00

Level 1
Metcon (Time)
800m Run (Switch every 200m)
1200m Row (Switch every 200m)
800m Run (Switch every 200m)

In Remaining Time AMRAP

Devils Press(40/25)

CAP 25:00

Level 2
Bad Jerry (Time)
(Teams of 2)

28:00 Time Cap

1 Mile Run (Switch every 200m)
2K Row (Switch every 200m)
1 Mile Run (Switch every 200m)

In Remaining Time AMRAP

Devils Press(50/35)

CrossFit WOD, November 20, 2020

11/20/2020

Fitness
Metcon (AMRAP – Reps)
(10)AMRAP

20-15-10-5

Calorie Assault Bike
Air Squats

REST 2:00

(10)AMRAP

15-12-9-6-3

Ring Rows
Push Jerks

Level 1
Metcon (AMRAP – Reps)
(10)AMRAP

40-30-20-10

Calorie Assault Bike
Air Squats

*Female Cals: 30-22-14-8

REST 2:00

(10)AMRAP

15-12-9-6-3

Jumping Pull Ups
Push Jerks(115/75)

Level 2
Turkey Legs (AMRAP – Reps)
(10)AMRAP

40-30-20-10
Calorie Assault Bike
Air Squats

*Female Cals: 30-22-14-8

REST 2:00

(10)AMRAP

15-12-9-6-3

Pull Ups
Push Jerks(155/105)

CrossFit WOD, November 19, 2020

11/19/2020

Fitness
Metcon (Time)
80 Single Unders
40 Box Step Ups
80 Single Unders
40 DB Snatch
80 Single Unders

Level 1
Metcon (Time)
200 Single Unders
50 Box Step Ups(40/25)
200 Single Unders
50 DB Snatch(40/25)
200 Single Unders

Level 2
Fried Turkey (Time)
100 Double Unders
50 Box Step Ups(50/35)
100 Double Unders
50 DB Snatch(50/35)
100 Double Unders

CrossFit WOD, November 18, 2020

11/18/2020

Fitness

Level 1
Metcon (AMRAP – Reps)
(5)AMRAP
100m Sled Push(2 45’s/2 25’s)

REST 1:00

(5)AMRAP

Max Calories Assault Bike

REST 1:00

(5)AMRAP

Max Rope Pull Ups

REST 1:00

(5)AMRAP

Max Sit Ups

REST 1:00

(5)AMRAP

Max Ski Erg Calories

REST 1:00

(5)AMRAP

Max Bench Press(95/65)

Max Calorie Rower

Level 2
Thankful (AMRAP – Reps)
Partner WOD

(5)AMRAP
100m Sled Push(4 45’s/2 45’s)

REST 1:00

(5)AMRAP

Max Calories Assault Bike

REST 1:00

(5)AMRAP

Max Rope Climbs

REST 1:00

(5)AMRAP

Max Sit Ups

REST 1:00

(5)AMRAP

Max Ski Erg Calories

REST 1:00

(5)AMRAP

Max Bench Press(135/95)

Rest 1:00

(5)AMRAP
Max Calorie Rower

CrossFit WOD, November 17, 2020

11/17/2020

Fitness
Metcon (Time)
21 Air Squats
12 Burpee
9 Medball Clean and Jerk
12 Burpee
21 Air Squats

Level 1
Metcon (Time)
42 Wall Balls(14/10)
21 Bar Facing Burpee
15 Clean and Jerks(135/95)
21 Bar Facing Burpee
42 Wall Balls(14/10)

Level 2
Gravy (Time)
60 Wall Balls(20/14)
30 Bar Facing Burpee
15 Clean and Jerks(185/125)
30 Bar Facing Burpee
60 Wall Balls(20/14)